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

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Machine of choice

Inchworms

Down dog toe taps

Bear Plank w/Ball Squeeze

Glute Bridges

Banded shoulder warm-up

A: 4 Sets (2 Rounds for weight)

4 Sets:

6-8 KB Staggered Stance Deadlifts w/IR @ 1030 (ea side)

8-10 Seated DB Press

*Record DL weight in “Round 1”. Record press weight in “Round 2”.

B: 3 Rounds (Time)

3 Rounds:

8-10 Hang DB Snatches (ea side)

8-10 Goblet Hold Marches (R + L = 1 rep)

8-10 Single-Leg Hip Hinge to Knee Drive (ea side)

8-10 Bear Plank Shoulder Taps (R + L = 1rep)

Score = time to complete 3 rounds

Cooldown (No Measure)

Adductor rockbacks

Single-leg forward fold

Puppy pose downtrain breathing