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

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)

3 Sets

:30 sec Echo Bike

:30 sec Bootstrap Squats

:30 sec Inchworm Push-Ups

--

2 Sets

:30/:30 sec Samson Stretch

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

--

8-6-4-2

Barbell Strict Press

Barbell Back Squats

*Start with an Empty Barbell and increasing to starting percentages on the bar

Strength EMOM (10 Rounds for weight)

15:00 EMOM, 5 Sets

min 1: 3 Strict Press

min 2: 3 Back Squat

min 3: Rest

Weights start @ 80% and increase to 3RM for the Day

Race Pace (5 Rounds for calories)

5 Sets

1:00 minute AMRAP

10 Thrusters (Rx 95/65, S 75/55)

-Max Calories

Rest 1:00 b/s
Goal: 8/6+ Calories / Set

Primary Objective: Unbroken Thrusters

Secondary Objective: Consistent Calories Achieved Across All Sets

PRVN Recovery #9 (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

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

View Public Whiteboard

Warm-up (No Measure)

Bike

Inchworms

Alt Active Pigeon

Thoracic Rotations

Bear Plank w/Ball Squeeze

Clamshells

Air Squats

A: 4 Sets (Weight)

4 Sets:

6-8 Bulgarian Split Squats @ 3010 (ea side)

6-8 Inverted Rows @ 1220

*Record BSS weight

B: 3 Rounds (Weight)

3 Rounds:

1min Bike

8-10 Elevated Push-Ups

8-10 Goblet Squats

8-10 Side Plank Rotations (ea side)

* record GS weight

Cooldown (No Measure)

Pigeon

Open Book

Puppy 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 - HGX-FIT

Metcon (No Measure)

10 Rounds

12 KB Russian swings (53/35)

10 DB floor press (50/35)

8 TTB or Vups

6 Burpees over the KB

***At the start of 0:00 and every 2min - 5 Box Jumps or step ups

***Continue where you left off***

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)

Pizza Game

Deadlift (4x5 on the 2 min
Build in weight but rest in between sets!)

Happy Birthday Matthew! (No Measure)

EMOM 15 minutes

Station 1: Box Get Overs

Station 2: KB Deadlift

Station 3: Box and Plate Jumps

Station 4: DB Snatch

Station 5: Rest