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 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 sets

12 Pendlay rows

10/10 DBs Gorilla rows

5 sets

12 Yates rows

10 DBs incline rows (bench with 2 plates)

3 sets

“21” (weighted)

10 BB drag curls

3 supersets

10 DBs reverse curls

10 DBs hammer curls

10 DBs bicep curls

Time permitting: Core, WB situps