Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - Functional Fitness

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Warm-Up (No Measure)

2:00 Cardio Choice

-

1:00/1:00 Active Scorpion Stretch

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

3 Sets, For Quality

2 Wall Walks

10 sec Nose to Wall Handstand Hold

10 Scapular Pull-Ups

:10 sec Ring Support Hold

:10 sec Bottom Of Dip Hold

8 Ring Rows

Nate (AMRAP - Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
American KB (Rx70/53, S 53/44)

Primary Objective: Have the second half of the workout look like the first half

Secondary Objective: Maintain under 2 minutes per round

PRVN Recovery #8 (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 run

2x through

15 jumping jacks

10 elbow punchthroughs

Hang Power Clean (Today you'll build to a heavy 3 hang power cleans)

Start at about 75%

Go every 1:30

Partner AMRAP 15 minutes (AMRAP - Rounds and Reps)

500 row

40 hang db cleans

30 ring rows

20 bench dips

10 burpees
Split all work between partners

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Dynamic general warm-up/stretching

Inchworms

Down Dog Toe Taps

Deadbugs

Glute Bridges

Hinge to Wall/Rig

A: 4 Sets (2 Rounds for weight)

4 Sets:

6-8 KB Staggered Stance Deadlifts @ 1030 (ea side)

6-8 Half-Kneeling DB Shoulder Press @ 1220 (ea side)

*Record DL weight in “Round 1”. Record shoulder press weight in “Round 2”.

B: 3 Rounds (Weight)

3 Rounds:

8-10 Bent Over DB Rows

6-8 Single-Leg Hip Hinge to Knee Drive (ea side)

6-8 Pallof Press Rotations (ea side)

* record DB Row weight

Cooldown (No Measure)

Adductor rockbacks

Single-leg forward fold

Child's pose downtrain breathing

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2:00 Cardio Choice

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

3 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

Deadlift (Take 15:00 minutes to Establish
3RM Deadlift
)

Walking on Walls (Time)

For Time

5 Wall Walks

15 Wall Balls

20 Box Jump Overs

30 Wall Balls

20 Box Jump Overs

15 Wall Balls

5 Wall Walks

Wall Ball: (Rx 20/14, S 16/12), 10/9ft

Box Height: (Rx24/20, S 20/16″)
--

Goal: 7-11 minutes

Time Cap: 12 minute

Stimulus: Leg Stamina

RPE: 7/10

Primary Objective: Complete each movement in as close to a minute as possible

Secondary Objective: Complete the sets of 15 Wall Balls unbroken.

PRVN Recovery #7 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

12 Box step ups

12 box squats

100m walk with weight

****

10/10 DB Arnold press

100m single arm overhead walk

15 reps each Letter Y, T, W

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 sets

12 Pendlay rows (125/95)

12/12 DBs Renegade rows

24 Banded lat pull downs

4 sets

8 BB heavy shrugs

100m DBs farmers carry (50/35, 40/30)

25 Vups

Remaining time: 15 Each letter (Y, T, W)

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

-

2 Sets, For Quality

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

--

Then into the Rowing Technique and Running Skills and Drills

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
A: 120/90 cal bike =1mile run

Primary Objective: Have the same split on the first mile as the second mile

Secondary Objective: Maintain your 5k pace on the Row

Optional Accessories / Core Finisher (Checkmark)

For Completion:

3 Sets, For Quality

:10 Hollow Hold + 10 V-Ups

-rest :30 seconds-

:10 Glute Bridge Hold + 20 Glute Bridges

-rest :30 seconds-

20 Weighted Russian Twists + 20 Russian Twists

Rest :60 seconds Between Sets.

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2 Sets

10 PVC Pipe Passovers

10 PVC Pipe Around the Worlds

:30/:30 sec PVC Pipe Prayer Stretch

--

3 Sets

10 Alternating Dumbbell Hang Snatch

10 Deep Lunge Mountain Climber Lunges

:10/:10 Sec Single Leg Glute Bridge Hold

5 Wall Touch Reactive Jumps

–

3 Sets, With Empty Barbell

Hang Snatch High Pull

Hang Muscle Snatch

Snatch Grip Push Press

Overhead Squat

Snatch Balance

High Hang Squat Snatch

Snatch (Every 90 seconds, Until Heavy
1 Power Snatch + 1 Squat Snatch

*Once you can no longer Power Snatch, continue with only 1 squat snatch until you reach a heavy for the day.

Starting @ 70% of Power Snatch)

Cap 12 Sets

Ingrid (Time)

10 Rounds For Time:

3 Snatches (Rx135/95, S 115/75)

3 Burpees Over the Bar
Goal: 5:00-8:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Keep consistent paces across all rounds. Find that groove and stay steady

Secondary Objective: Stay with quick singles of no more than 4 sec between reps on the barbell

PRVN Recovery #5 (Checkmark)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Incline bench press

3 x 3 at 90-93@

Immediately into

4 sets

12 BB close grip bench press

15 DBs standing flys

4 sets

12 DBs barrel bench press

15 DBs tate floor press

Supersets: NO rest during the 3 sets

3 sets

12 BB reverse curls

12 BB tricep ext (behind the neck)

3 sets

12 DBs hammer curls

12 DBs skull crushers

3 sets

12 BB drag curls

12 Diamond push-ups

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

Partner 1:

10 Ring rows

10 Ring push-ups

Partner 2:

Letters Y-T-W (10 reps each letter)

****

Interval training

KB swings

KB high pull

KB walk

DB shoulder to overhead

DB hammer curls

walk