Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

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)

2-3 Sets

1:00 Machine Choice

8 Compression Sit-Ups

1:00 Machine Choice

10 Down Dog Alternating Toe Touch

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Split the Gym into two teams and play best 2 out of 3 or 3 out of 5 depending on how long you want to spend here and how enthusiastic the class is getting today.

Kettlebell Race Tap Warm-Up

Midline Blitz (4 Rounds for reps)

28:00 EMOM

min 1: Row, Bike or Ski

min 2: Abmat Sit-Ups

min 3: Row, Bike or Ski

min 4: Rest

min 5: DB Front Rack Tall Kneeling to Standing (Rx50/35, S 40/25)

min 6: Hollow Hold ( 1sec = 1 Rep)

min 7: Rest

*Alternate which arm holds the DB each round of the EMOM
Goal: 85/65 Reps / Round , 340/260 Reps Total

Stimulus: Midline Stamina

RPE: 6/10

Primary Objective: Complete 15/12+ Cals on the Machines and 20+ Reps on the Core movements.

Secondary Objective: Increase reps each set of the workout

PRVN Recovery #6 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

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

1:00 Childs Pose