May 7, 2024 - No Comments! HGX-FIT – Tue, May 7 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 Moms and Mimosas May 11th @10am HomeGrown AthletX - HGX-FIT Metcon (No Measure) Decline bench 3x3 at 90% B/T sets perform 8 Floor press **** 3 sets 8 DB pullovers 8/8 DB offset push-ups 12 DBs standing flys *** Accumulate 50 ring dips *** 100 WB sit-ups
May 6, 2024 - No Comments! Functional Fitness – Mon, May 6 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 - Functional Fitness B: Back Squat (Every 3:00 for 15:00 minutes 5 Back Squats @ 70%+ + 3 Seated Box Jumps to High Box. *ending at around 80-82% of our 1RM ) C: Metcon (Time) “Strictly Confidential” 5 Rounds for Time 5 Weighted Strict Pull-Ups (Rx 20/14, S 16/12) 13/10cal row and ski or 9/7 Cals Bike 12 Wall Balls (Rx 20/14, S 16/12) Time Domain: 7-11 minutes Time Cap: 15 minutes Primary Objective: Complete each round in under 2:00 minutes Secondary Objective: Maintain unbroken reps throughout the workout Stimulus: Strength / Stamina / Steady Pacing RPE: 7/10
May 6, 2024 - No Comments! Mom’s Strength Conditioning – Mon, May 6 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 - Mom's Strength Conditioning Warm-up (No Measure) Machine of choice for 2:00 Breathing w/Cat-Cow Bird Dogs Bootstrappers BB Primer A1: Sumo Deadlift (Every 3:00 for 4 Sets) Every 3:00 for 4 Sets 6 Sumo Deadlifts 6 Strict Press* *see A2 for Strict Press A2: Shoulder Press B: 3 Rounds (No Measure) 6-8 Single-Leg RDL w/Internal Rotation (ea side) 10 Bent Over Rows 12 Wall Sit Marches (hold 2-3sec) C: 2 Rounds (No Measure) 10 Single Arm Seated Arnold Press (ea side) 10 Pallof Press Walkouts (ea side) 25' Crawling (ea direction) Cooldown (No Measure) Single Leg Forward Fold Child's Pose + Tricep/Lat Stretch Downtrain in Puppy Pose w/Internal Rotation
May 5, 2024 - No Comments! Uniquely Abled Fitness – Sun, May 5 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 - Uniquely Abled Fitness Warm-up (No Measure) Relays: Running In/out of cones over under w/ wall ball Deadlift (Every 2 min x 5 sets 5 reps Build in weight) Wazoo (No Measure) 8 rounds I minute on :30 seconds to transition to next station Station 1: Ring Rows Station 2: Ball Slams Station 3: Step ups Station 4: Shuttle runs
May 5, 2024 - No Comments! HGX-FIT – Sun, May 5 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) 3 Rounds: Barbell only Buy-in: 250m 10 Reverse curls 20 Strict shoulder press 30 Reverse lunges 40 Ceiling crunch 30 Front squats 20 Good mornings 10 Bicep curls Cash out: 250m ***Rest :90sec b/t rounds Accumulate 50 BB rollouts
May 4, 2024 - No Comments! Functional Fitness – Sat, May 4 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 - Functional Fitness A: Warm-up (No Measure) 9:00 minute EMOM min 1: Echo Bike, Easy to Moderate min 2: 10 Reactive Squat Jumps min 3: 10 Kettlebell Deadlifts + 10 Russian Kettlebell Swings into.. 10:00 minutes Team Warm-Up Kettlebell Tap Race B: Metcon (AMRAP - Reps) "Royal Rumble" 4 Person Team for Max Reps 5 Sets, For Max Reps Station 1: -Max Lateral Stick Jump Overs 20'' Station 2: -Max American KB Swings (Rx53/35, S 44/26) Station 3: Max Double Unders Station 4: -14/12 cal row or ski or 11/9 Cal Bike Station 5: Rest *newbies: Lateral Plate Hops , Russian KB Swings or KB DL,and single unders Time Domain: 22:00-30:00 minutes Time Cap: 30:00 minutes Primary Objective: Hit the cals in a sprint effort and complete in under 40 seconds Secondary Objective: Complete more reps than the rest of your team. Stimulus: Power Output / Quad Stamina RPE: 9/10, pushing that intensity button today.
May 3, 2024 - No Comments! Functional Fitness – Fri, May 3 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 minutes) Bodyheat 2:00 minute Machine Choice Mobility 2 Sets, For Quality 40 second Dead-Hang or 20/20 Single Arm Hang 30/30 second Kettlebell Hip Shift 1:00 minute Alternating 90-90 Hip Switch 10/10 x 90-90 Get-ups Specific Warm-Up 3 Sets, For Quality 10 Alternating Lateral Lunges 20 Bear Plank Shoulder Taps 10 Scapular Pull-Ups 20 second Glute Bridges B: Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsTime Domain: 13:00-20:00 minutes Time Cap: 25:00 minutes Primary Objective: Complete the workout under the time cap. C: Mobility (No Measure) Time permitting 2 Rounds Right Leg + Left Leg :15 second Down Dog :30 second Low Lunge :15 second Elbow to Knee and Rotate :15 second Reach to Sky and Hold :30 second Half Kneeling Hamstring Stretch :30 second Pigeon
May 3, 2024 - No Comments! Mom’s Strength Conditioning – Fri, May 3 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 - Mom's Strength Conditioning Warm-up (No Measure) Breathing w/Glute Bridges Deadbugs Banded shoulder warmup Banded Good Mornings A: Deadlift (Every 3:00 for 4 sets) Every 3:00 for 4 Sets : 5 Deadlifts 8-10 Inverted Rows ~Rest remaining time~ B: Tabata (8 rounds: 20sec work, 10sec rest) (No Measure) 1a. KB Swings 1b. Elevated Push-Ups 2. Hang DB/KB Clean & Push Press (switch between L & R) C: Core/Balance (No Measure) 2-3 Rounds (depending on time) : 8 Step-Downs w/Knee Drive (Tempo: 30X2) (ea side) 50' Offset OH+Farmer Carry (ea side) Cooldown (No Measure) Straddle Lat Stretch Single leg hug-the-knee stretch Happy Baby downtrain breathing
May 3, 2024 - No Comments! Uniquely Abled Fitness – Fri, May 3 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 - Uniquely Abled Fitness Warm-up (No Measure) 2x 10 elbow punch throughs 10 jumping jacks 10 arm circles forward/backward Sit-ups Partner weighted sit-ups 8x :30 on :30 off Partner Russian twists 8x :30 on :30 off Buddy Buddy (AMRAP - Rounds and Reps) 12 min AMRAP With a partner, split reps . One partner works at a time. *20 air squats *10 burpees *20 db hang cleans
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
