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 - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Row

General warm-up/dynamic stretches

Ham ISO Hold + Breaths

Elevated Single-Leg Glute Bridges

Banded Deadbugs

Wall Angels

A1: Deadlift (Every 3:00 for 4 sets)

10-8-6-4

Deadlifts

5-5-5-5

Pendlay Row

*Record heaviest set

*See “A2” for pendlay row

A2: Pendlay Row

5-5-5-5

Pendlay Row

B: 15 Min AMRAP (No Measure)

8-10 Elevated Curtsy Lunge w/Knee Raise (ea side)

8-10 Seated Arnold Press

100' DB Mixed OH + Farmer Carry zig zags (ea side)

8-10 Side Plank Rotations (ea side)

Cooldown (No Measure)

Single-Leg Forward Fold

Single-Leg Hug the Knee Stretch

Legs on Wall Downtrain Breathing