Workout of the day

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

Moms and Mimosas May 11th @10am

HomeGrown AthletX - Legends

Metcon (No Measure)

12 Barbell shoulder to overhead

100' Farmers carry (high/low)

12 Ring rows

12 Ring push-ups

****

Letter T, Y, W

15 reps each letter

15 Paloff press - red band

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

Moms and Mimosas May 11th @10am

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Decline bench

3x3 at 90%

B/T sets perform

8 Floor press

****

3 sets

8 DB pullovers

8/8 DB offset push-ups

12 DBs standing flys

***

Accumulate 50 ring dips

***

100 WB sit-ups

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

B: Back Squat (Every 3:00 for 15:00 minutes
5 Back Squats @ 70%+
+ 3 Seated Box Jumps to High Box.

*ending at around 80-82% of our 1RM )

C: Metcon (Time)

“Strictly Confidential”

5 Rounds for Time

5 Weighted Strict Pull-Ups (Rx 20/14, S 16/12)

13/10cal row and ski or 9/7 Cals Bike

12 Wall Balls (Rx 20/14, S 16/12)

Time Domain: 7-11 minutes

Time Cap: 15 minutes

Primary Objective: Complete each round in under 2:00 minutes

Secondary Objective: Maintain unbroken reps throughout the workout

Stimulus: Strength / Stamina / Steady Pacing

RPE: 7/10

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 - Mom's Strength Conditioning

Warm-up (No Measure)

Machine of choice for 2:00

Breathing w/Cat-Cow

Bird Dogs

Bootstrappers

BB Primer

A1: Sumo Deadlift (Every 3:00 for 4 Sets)

Every 3:00 for 4 Sets

6 Sumo Deadlifts

6 Strict Press*

*see A2 for Strict Press

A2: Shoulder Press

B: 3 Rounds (No Measure)

6-8 Single-Leg RDL w/Internal Rotation (ea side)

10 Bent Over Rows

12 Wall Sit Marches (hold 2-3sec)

C: 2 Rounds (No Measure)

10 Single Arm Seated Arnold Press (ea side)

10 Pallof Press Walkouts (ea side)

25' Crawling (ea direction)

Cooldown (No Measure)

Single Leg Forward Fold

Child's Pose + Tricep/Lat Stretch

Downtrain in Puppy Pose w/Internal Rotation

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Relays:

Running

In/out of cones

over under w/ wall ball

Deadlift (Every 2 min x 5 sets
5 reps
Build in weight)

Wazoo (No Measure)

8 rounds

I minute on

:30 seconds to transition to next station

Station 1: Ring Rows

Station 2: Ball Slams

Station 3: Step ups

Station 4: Shuttle runs

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 - HGX-FIT

Metcon (No Measure)

3 Rounds: Barbell only

Buy-in: 250m

10 Reverse curls

20 Strict shoulder press

30 Reverse lunges

40 Ceiling crunch

30 Front squats

20 Good mornings

10 Bicep curls

Cash out: 250m

***Rest :90sec b/t rounds

Accumulate 50 BB rollouts