Announcements

MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2 Sets, For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

40 seconds Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

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6:00 minutes, For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

5 Pike Push-Ups

20 second Glute Bridges

Back Squat (Every 3:00 minutes, 5 Sets
3 Back Squats @ 80%+
+
3/3 Bulgarian Split Squat Jumps)

We are looking for loads on the Back Squat to range from 80-87% with a reach goal of 90% on the bar.

Lightning (Time)

4 Rounds for Time

10 Strict Handstand Push-Ups

25 Air Squats

50ft Dual DB Farmers Walking Lunges (Rx50/35, S 40/25)

Time Cap: 15:00
Primary Objective: Complete each round of the workout in under 3:00 minutes with the goal of completing the entire workout in 8:00-10:00 minutes

Secondary Objective: Remain unbroken across all movements today

Stimulus: Leg Stamina and Capacity

RPE: 8/10

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