May 2, 2024 - No Comments! Legends – Thu, May 2 Announcements Strong 1st Workshop May 18th 10a-12p and 1p-5p MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM UAF Buddy Comp 7/13 10:30am-1pm CrossFit Level 1 Certificate Course Aug 3rd and 4th HomeGrown AthletX - Legends Metcon (No Measure) Partner training 10 Ring rows 10 Ring push-ups 10 KB deadlift 10 KB high pull **** Walking 200m box step ups
May 2, 2024 - No Comments! HGX-FIT – Thu, May 2 Announcements Strong 1st Workshop May 18th 10a-12p and 1p-5p MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM UAF Buddy Comp 7/13 10:30am-1pm CrossFit Level 1 Certificate Course Aug 3rd and 4th HomeGrown AthletX - HGX-FIT Metcon (No Measure) Seated shoulder press - build to a heavy 3RM then…70-75% above for 5x5 3 sets 12 DBs front delts 12 DBs lateral delts 12 DBs rear delts 12 DBs shrugs 3 sets 12 DB skull crushers - crush grip 12 Diamond push-ups 20 banded tricep ext
May 1, 2024 - No Comments! Functional Fitness – Wed, May 1 Announcements Strong 1st Workshop May 18th 10a-12p and 1p-5p MAY 27th MURPH classes at 8AM and 9AM CrossFit Level 1 Certificate Course Aug 3rd and 4th HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Part Warm-Up ( 15:00-20:00 minutes) Bodyheat 2:00-3:00 minutes Rowing Technique and Form into.. Mobility Drills 2 Sets 1:00 minute Foam Roller Thoracic Spine Extension 30/30 second Glute Smash and Floss 30/30 second Couch Stretch Into.. Stability + Activation 2 Sets, For Quality 15-20 second Tuck L-Hang 10 Hollow Rocks 10 second Hollow Hold 10/10 Single Leg Barbell Romanian Deadlift 10 Snatch Grip Upright Rows B: Warm-up (No Measure) Primer 3 Sets, Building towards working weights and intensities Barbell Complex* Start at Hang then add weight Snatch High Pull Muscle Snatch Snatch Grip Push Press Power Snatch 3-5 *Toe to Bar Progression 9/7 Calorie Row *Toe to Bar Progressions Kipping Knee Raises Alternating Toe to Bar Toe to Bar C: Metcon (Time) "Mount Doom" For Time: 10-20-30-20-10 Toe to Bar 5-10-15-10-5 Power Snatches -into- 50/40 Cal Row or Ski 37/30 Cal Bike Barbell: (Rx135/95, S 115/75) Time Cap: 24:00 minutes Goal: 16:00-20:00 minutes Score: Time Stimulus: Grip / Midline/ Threshold Intensity RPE: 8/10 Primary Objective: Complete the Toe to Bar and Power Snatches in under 13:00 minutes Secondary Objective: Manage Grip Fatigue and keep the sets on Toe to Bar to 5+ / Set D: Recovery (No Measure) 1:00 Childs Pose 1:00/1:00 Low Dragon Stretch 1:00/1: 00 Scorpion Stre tch :30/: 30 Thread the Needle Stre tch 5/5 Side Lying Thoracic Rotations
April 30, 2024 - No Comments! Functional Fitness – Tue, Apr 30 Announcements New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th Strong 1st Workshop May 18th 10a-12p and 1p-5p MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Sets, For Quality 4 Inchworm to Hollow (3sec Pause at Hollow) 5/5 Worlds Greatest Stretch 10 Bootstrap Squats 20 Lateral Line Hops 20 Forward and Back Line Hops 30 second Wall Sit March Gymnastic Skills (10:00 minutes Accumulated Time in Freestanding Handstand Hold Level 2: Wall Facing Handstand Hold Level 1: Box Pike Handstand Hold ) C: Metcon (AMRAP - Reps) "The Balrog" 4 Rounds, For Reps: 3:00 AMRAP 4-5-6-7 Wall Walks 50 Double Unders (A: 100 singles) *Max Wall Balls in the Remaining Time Wallball: (Rx 20/14, S 16/12) Score: Total Reps of Wall Balls Goal: 120+ Reps Primary Objective: Go Big Early, get those Wall Ball reps in when you have the most time to maximize your rep count Secondary Objective: Remain unbroken on Double Unders Stimulus: Shoulder + Quad Stamina RPE: 8/10 D: Recovery (No Measure) Time permitting :30sec/:30sec KB Calf Smash 1:00/1:00 Half Kneeling Hamstring Stretch 1:00/1:00 Tall Dragon Stretch 1:00 Standing Forward Fold 1:00 Updog Pose
April 30, 2024 - No Comments! Workshop – Tue, Apr 30 Announcements New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th Strong 1st Workshop May 18th 10a-12p and 1p-5p MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - Workshop AMRAP 12min 250m Row or Ski Max Toes to Bar or Hanging Knee Raises Max Box Jumps or Step ups
April 30, 2024 - No Comments! Legends – Tue, Apr 30 Announcements New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th Strong 1st Workshop May 18th 10a-12p and 1p-5p MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - Legends View Public Whiteboard Metcon (No Measure) Partner training 100M Front rack farmers carry 10 Barbell shoulder to overhead 10/10 DB Arnold press 15 Letter “T” **** 10 DB Hammer curls 10 DB Zottman curls 15 Red band tricep ext
April 30, 2024 - No Comments! HGX-FIT – Tue, Apr 30 Announcements New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th Strong 1st Workshop May 18th 10a-12p and 1p-5p MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM HomeGrown AthletX - HGX-FIT Metcon (No Measure) Decline bench press 5x5 at 85-87% Immediately into.. Flat bench 5x5 at 80% 10 DB close grip press (floor) 10 DB tate press **** 3 supersets “21” 15 drag curls **** 150 WB sit-ups
April 29, 2024 - No Comments! Functional Fitness – Mon, Apr 29 Announcements New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th Strong 1st Workshop May 18th 10a-12p and 1p-5p MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2 Sets, For Quality 1:00 minute Machine Choice 10 Bird-Dogs 20 Bear Plank Shoulder Taps 10/10 Single Leg Glute Bridges 20 second Glute Bridge Hold 10 Cossack Squats B: Warm-up (No Measure) Primer 3 Sets Power Clean + Front Squat Squat Clean + Front Squat Rest 30 seconds 3 Bench Press Rest 30-60 seconds *Increase loads up to working weights C: Metcon (No Measure) "The Air Fryer" 30:00 minute EMOM min 1: 3 Front Squats* min 2: 14/12 Row or Ski or 11/9 Cal Bike min 3: 5 Bench Press min 4: 14/12 Row or Ski or 11/9 Cal Bike min 5: Rest Front Squats will be from the floor, 3 second Pause on 3rd Rep Loads: Starting @ 70% of 1RM for both lifts and increasing to an 8 RPE Primary Objective: Finish the 3 Front Squats at 80%+/- of 1RM and the Bench Press at 77%+/- of 1RM. Secondary Objective: Keep the Bike Erg and Ski Erg under 7 RPE Stimulus: Battery Work + Absolute Strength
April 29, 2024 - No Comments! Mom’s Strength Conditioning – Mon, Apr 29 Announcements New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th Strong 1st Workshop May 18th 10a-12p and 1p-5p MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - Mom's Strength Conditioning Warm-up (No Measure) Breathing w/Cat Cow World's Greatest Stretch Flow Banded Step Warm-Up A: Back Squat (Every 2:30 for 4 Sets) Every 2:30 for 4 Sets : 5 Back Squat 10 Bird Dog Rows (ea side) ~Rest remaining time~ B: Glutes & Adductors (No Measure) Every 3:00 for 3 Sets : 12 Single-Leg Weighted Hip Thrusts (ea side) 10 Adductor Slide-Outs (ea side) ~Rest remaining time~ C: Shoulders (No Measure) 2 Sets, Rest as needed b/w sets : 12-15 Frontal Raises (light DBs) 12-15 Bent Over Reverse Flys (light DBs) 12-15 Lateral Raises (lighter DBs) 12-15 Arnold Press (mod-heavy DBs) Cooldown (No Measure) Thread the needle (5 breaths ea side) Adductor rockbacks (5 breaths ea side) Pigeon pose (5 breaths ea side)
April 28, 2024 - No Comments! Uniquely Abled Fitness – Sun, Apr 28 Announcements New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th Strong 1st Workshop May 18th 10a-12p and 1p-5p MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - Uniquely Abled Fitness Warm-up (No Measure) 2 rounds :30 wall ball ground to overhead :30 wall ball front squat :30 wall ball push press :30 ball slams Push Press (5x5) 5x5 push press Build within the sets Hustler (Time) 10 rounds 5 wall balls 50 m run
