17Jun
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
Warm-up (No Measure)
Dynamic general warm-up/stretching
Breathing with Cat-Cow
Thoracic Rotations
Wall-assisted hip airplanes
Banded shoulder warm-up
Banded good mornings
A: 3 Sets (Weight)
3 Sets:
6-8 Staggered Hip Thrusts @ 1230 (ea side)
10-20sec Modified Copenhagen Plank (ea side)
*Record Hip Thrust weight
B: 3 Sets (Weight)
3 Sets:
8-10 KB/DB Romanian Deadlifts @ 1030
8-10 Bird Dog Rows (ea side)
* record RDL weight
C: Finisher (if time) - 6min EMOM: (No Measure)
6 Min EMOM:
Min 1: DB Cleans
Min 2: DB Shoulder to Overhead
Min 3: Offset OH + Farmer Carry (switch at 30sec)
Cooldown (No Measure)
Adductor rockbacks
Single-leg forward fold
Child's pose downtrain breathing
16Jun
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
2:00 minute Cardio Choice
-
2 Sets, For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge
-
3 Sets, For Quality
15 Glute Bridge Banded Pull-Aparts
8 Burpees to Target
4/4 Single Ring Rows 21x1 Tempo
4 Tall Box Jumps
Bench Press (Take 15:00 minutes to Establish
3RM Bench Press)
--
We should ideally build up with sets of 1-3 reps at a time until we reach about 85% on the bar, then rest 2:00-3:00 minutes before performing a 3 rep max. Ideal scale modifications today would be moving to a Dumbbell Bench Press or Floor Press.
Muscle Beach (AMRAP - Rounds and Reps)
12:00 AMRAP
2 Rope Climbs
8 Push-Ups
20ft (6m) Handstand Walk
8 Burpee Box Jump Overs 24/20''
Goal: ~5 Rounds
Stimulus: Upper Body Gymnastics Density
RPE: 7/10
Primary Objective: Complete each round in under 2:30
Secondary Objective: Unbroken Handstand Walks
[Muscle Beach: Levels] (AMRAP - Rounds and Reps)
Level 2:
12:00 AMRAP
1 Rope Climbs
6 Push-Ups
10ft (3m) Handstand Walk
6 Burpee Box Jump Overs 24/20''
----
Level 1:
12:00 AMRAP
2 Rope Pull to Stands
8 Band Assisted Push-Ups
1 Wall Walk to 20'' Off the Wall
6 Burpee Box Step-Ups 24/20''
----
Masters 55+:
As prescribed
Can Jump or Step-Up
----
Competitor:
Full Rest Day
--
Big Class Option
12:00 AMRAP
6 Strict Pull-Ups
8 Push-Ups
2 Wall Walks
8 Burpee Box Jump Overs 24/20''
--
Limited Equipment / Travel:
12:00 AMRAP
6 Strict Chin-Ups
8 Push-Ups
2 Wall Walks
8 Burpee Bench Jump Overs
Mobility (Checkmark)
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
For Completion
3 Sets, For Quality
12 Dumbbell Chest Flys
15 Dumbbell Hex Press
- Max Dual Kettlebell Overhead Hold 53/35lb, 24/16kg
16Jun
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
15Jun
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
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
--
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
14Jun
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
14Jun
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
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)
Stimulus: Gymnastics Density
RPE: 8/10
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