Workout of the day

Announcements

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)

Pump session:

10 Rounds

5 Chin ups

10 BB bicep curls (weighted)

10/10 DB bent over rows 50/35

10 BB tricep ext (behind the neck)

***

Finshers - Sprint

1-2-3-4-5-6-7-8-9-10

Hand release push-ups

Burpee box jump overs (24/20')

Announcements

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 - Uniquely Abled Fitness

Warm-up (No Measure)

2x through

:30 jog

:30 air squat

:30 banded pull apart

:30 banded strict press

Bench Press (Practice w/ partner
5x3 build EMO2M)

Conditioning (No Measure)

2x through - 1 min work, :30 transition

1 min ski

1 min db push press

1 min sit-ups

1 min box jumps/box step ups

Buyout: 250 meter walk

Announcements

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

View Public Whiteboard

Warm-Up:

12:00 minute EMOM

min 1: Machine Choice

min 2: 5 Inchworm Push-Ups + Max Glute Bridges

min 3: Machine Choice

min 4: 20 second Lateral Band Walk + 20 second Monster Band Walk

*For the banded walks, walk 10 second each direction then switch. This means forward and back and side to side.

Cardio Party (3 Rounds for time)

Every 10:00 minutes, 3 Sets

500/450m Row

400m Run

30/22 Cal Bike

Score = Total Working Time Across all 3 Sets

PRVN Recovery #10 (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

Accumulate the Following

100 Barbell Hip Thrusts , Light

100m Sandbag Carry, Heavy

3:00 minute Sorenson Hold

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

Next Phoenix Class May 18th @6PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

2 Sets, For Quality

5/5 Reaching Step-Down with Toe Drag

10 Renegade Rows

:30 second Dead-Bug Alternating Heel Taps

15/15 second Pause Bird Dog Hold

The Interview (AMRAP - Rounds and Reps)

20:00 minute AMRAP , With Partner (Partner Waterfall)

15 Bench Press

10 Dual DB Box Step-Ups (Rx24/20, S 20/16″)

5 Devils Press

Barbell: (Rx135/95, S 115/75)

Dumbbells: 2x(Rx50/35, S 40/25)
Primary Objective: Keep the Bench Press to 2 sets or less on each round.

RPE: 8/10

Core Finisher (Checkmark)

4 Sets

:25-:20-:15-:10 L-Sit

-rest :30-

15 V-Ups

-rest :30-

60 second Weighted Forearm Plank

-rest as needed-
The L-Sits are ideally unbroken today, but for those longer sets, you may break them up as needed.

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

View Public Whiteboard

Warm-Up (No Measure)

General

2 Sets, For Quality

12/9 Calorie Row

10 Samson Walking Lunges

8-10 Kettlebell Taters

Into..

Plyometric

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Rotational Medball Slams

10 Skater Hop and Stick

Clean and Jerk (Every 2:00 minutes, 6 Sets
2 Low Hang Squat Cleans + 1 Split Jerk
Starting @ 70% and increasing by feel today to around 8 RPE)

Frantic (5 Rounds for reps)

5 Sets

2:00 minute AMRAP

6-7-8-9-10 Thrusters

15/12 Cal Row or Ski or 11/8 Cal Bike

-Max Strict Pull-Ups in the Remaining Time

Load: (Rx135/95, S 115/75)
Primary Objective: Complete the Thrusters and Row in under 90 seconds each round.

RPE: 8/10

PRVN Recovery #8 (No Measure)

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 Childs Pose

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 - Uniquely Abled Fitness

Hang Power Clean (5x3 on the 1:30
Build throughout rounds)

16 Min AMRAP (AMRAP - Rounds and Reps)

8 box jump overs

8 db hang clean and jerk

8 box dips