Workout of the day

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

UAF class canceled June 16th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Fathers Day - DAD BOD WOD

6 Rounds

16 Cal

16 DB Floor press

16 DB Renegade rows

20 Vups

:20 Hollow rock

24 DUs

24 BB reverse curls

24 BB shoulder to overhead

24 BB good mornings

24 BB RDLs

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

UAF class canceled June 16th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2-3 Sets

1:00 Machine Choice

8 Compression Sit-Ups

1:00 Machine Choice

10 Down Dog Alternating Toe Touch

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Split the Gym into two teams and play best 2 out of 3 or 3 out of 5 depending on how long you want to spend here and how enthusiastic the class is getting today.

Kettlebell Race Tap Warm-Up

Midline Blitz (4 Rounds for reps)

28:00 EMOM

min 1: Row, Bike or Ski

min 2: Abmat Sit-Ups

min 3: Row, Bike or Ski

min 4: Rest

min 5: DB Front Rack Tall Kneeling to Standing (Rx50/35, S 40/25)

min 6: Hollow Hold ( 1sec = 1 Rep)

min 7: Rest

*Alternate which arm holds the DB each round of the EMOM
Goal: 85/65 Reps / Round , 340/260 Reps Total

Stimulus: Midline Stamina

RPE: 6/10

Primary Objective: Complete 15/12+ Cals on the Machines and 20+ Reps on the Core movements.

Secondary Objective: Increase reps each set of the workout

PRVN Recovery #6 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Dynamic general warm-up/stretching

Inchworms

Down Dog Toe Taps

Deadbugs

Glute Bridges

Hinge to Wall/Rig

A: 4 Sets (2 Rounds for weight)

4 Sets:

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

6-8 Half-Kneeling DB Shoulder Press @ 1220 (ea side)

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

B: 3 Rounds (Weight)

3 Rounds:

8-10 Bent Over DB Rows

6-8 Single-Leg Hip Hinge to Knee Drive (ea side)

6-8 Pallof Press Rotations (ea side)

* record DB Row weight

Cooldown (No Measure)

Adductor rockbacks

Single-leg forward fold

Child's pose downtrain breathing

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 run

2x through

15 jumping jacks

10 elbow punchthroughs

Hang Power Clean (Today you'll build to a heavy 3 hang power cleans)

Start at about 75%

Go every 1:30

Partner AMRAP 15 minutes (AMRAP - Rounds and Reps)

500 row

40 hang db cleans

30 ring rows

20 bench dips

10 burpees
Split all work between partners

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

2:00 Cardio Choice

-

1:00/1:00 Active Scorpion Stretch

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

3 Sets, For Quality

2 Wall Walks

10 sec Nose to Wall Handstand Hold

10 Scapular Pull-Ups

:10 sec Ring Support Hold

:10 sec Bottom Of Dip Hold

8 Ring Rows

Nate (AMRAP - Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
American KB (Rx70/53, S 53/44)

Primary Objective: Have the second half of the workout look like the first half

Secondary Objective: Maintain under 2 minutes per round

PRVN Recovery #8 (Checkmark)

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

Announcements

UAF Buddy Comp 7/21 @12-2pm

CrossFit Level 1 Certificate Course Aug 3rd and 4th

The Phoenix 6/14 @ 630PM

Modified Schedule 4th of July classes at 7AM, 8AM and 9AM

July 5th No 5AM class

UAF class canceled June 16th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 sets

12 Pendlay rows (125/95)

12/12 DBs Renegade rows

24 Banded lat pull downs

4 sets

8 BB heavy shrugs

100m DBs farmers carry (50/35, 40/30)

25 Vups

Remaining time: 15 Each letter (Y, T, W)