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

View Public Whiteboard

Bodyheat + Mobility (No Measure)

2:00 minutes Echo Bike

into..

Mobility Drills

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

Into..

Stability + Activation (No Measure)

2 Sets, For Quality

10/10 Single Leg Barbell Romanian Deadlift

10 Sumo Stance Goodmornings

10 Barbell Cossack Cossacks

Deadlift (Every 3:00 minutes, 5 Sets
6 Reps @ 70%
6 Reps @ 70%
4 Reps @ 75%
4 Reps @ 75%+
4 Reps @ 80%)

Into the Fire (Time)

43/30 Cal Row or Ski or 30/22 Cal Bike

15 Burpees

90 Double Unders (A:180 Singles)

15 Burpees

43/30 Cal Row or Ski or 30/22 Cal Bike

Time Cap: 10 minutes
Primary Objective: Complete the workout as close to 7 minutes as possible

Secondary Objective: Keep the Double Unders to 3 sets or less

Stimulus: Sprint Chipper

RPE: 9/10 *Go fast or go home

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