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

ALL MEMBERS NEED TO RE-ENTER ACH ACCOUNT JULY2-JUlY 31

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2 Sets, For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

5/5 Worlds Greatest Stretch

5/5 Single Arm Ring Rows 2020 Tempo

10 Alternating Cossack Squats

Partner Maxton (Time)

13 rounds for time with a Partner of:

8 strict pull-ups

26 box step-ups

21 burpees

Rx: With Weight Vest

♀ 14-lb vest, 20-inch box

♂ 20-lb vest, 24-inch box
In honor of Navy Corpsman Maxton Soviak, 22, who was among the 13 U.S. service members killed during the attack outside the Kabul airport in Afghanistan on Aug. 26, 2021.

Soviak was an avid CrossFit athlete who trained at CrossFit Hita, CrossFit Latte Stone, and Custom Fitness Guam. This workout includes some of his favorite CrossFit movements.

According to Harold Aranda, a family friend, “Max loved hard work, he loved the grind, and he never gave up. He was never one to put people down but rather pull them up to be great.”

First posted Nov. 11, 2021.

Goal Time: 35:00-40:00

Time Cap: 45:00

Stimulus: Hero WOD / Muscular Endurance

RPE: 8/10

Primary Objective: Complete within the goal time domain

Secondary Objective: Split the work evenly across partners

[Maxton: Levels] (Time)

Level 2:

13 rounds for time with a Partner of:

8 banded strict pull-ups

26 box step-ups

21 burpees

No weight Vest

24/20’’ Box

Level 1:

13 rounds for time with a Partner of:

8 Ring Rows

20 box step-ups

16 Burpees

No weight Vest

20’’ Box

Masters 55+:

13 rounds for time with a Partner of:

8 strict pull-ups

26 box step-ups

21 burpees

No weight Vest

24/20’’ Box

Big Class Version:

As prescribed

Competitor:

As prescribed, Solo

Travel/Hotel:

As prescribed, Step-Up on 20’’ Bench or Chair

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

Optional Accessories (Checkmark)

4 Sets

:15 Chin over Bar Pull-Up Hold

5 Strict Ring Dips

:15 Top of Ring Dip Support Hold

Add assistance if needed on the support holds or main sets to sustain unbroken, challenging movements