Workout of the day

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)

Incline bench press

3 x 3 at 90-93@

Immediately into

4 sets

12 BB close grip bench press

15 DBs standing flys

4 sets

12 DBs barrel bench press

15 DBs tate floor press

Supersets: NO rest during the 3 sets

3 sets

12 BB reverse curls

12 BB tricep ext (behind the neck)

3 sets

12 DBs hammer curls

12 DBs skull crushers

3 sets

12 BB drag curls

12 Diamond push-ups

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 - Legends

Metcon (No Measure)

Partner training

Partner 1:

10 Ring rows

10 Ring push-ups

Partner 2:

Letters Y-T-W (10 reps each letter)

****

Interval training

KB swings

KB high pull

KB walk

DB shoulder to overhead

DB hammer curls

walk

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)

3 Sets

:30 sec Echo Bike

:30 sec Bootstrap Squats

:30 sec Inchworm Push-Ups

--

2 Sets

:30/:30 sec Samson Stretch

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

--

8-6-4-2

Barbell Strict Press

Barbell Back Squats

*Start with an Empty Barbell and increasing to starting percentages on the bar

Strength EMOM (10 Rounds for weight)

15:00 EMOM, 5 Sets

min 1: 3 Strict Press

min 2: 3 Back Squat

min 3: Rest

Weights start @ 80% and increase to 3RM for the Day

Race Pace (5 Rounds for calories)

5 Sets

1:00 minute AMRAP

10 Thrusters (Rx 95/65, S 75/55)

-Max Calories

Rest 1:00 b/s
Goal: 8/6+ Calories / Set

Primary Objective: Unbroken Thrusters

Secondary Objective: Consistent Calories Achieved Across All Sets

PRVN Recovery #9 (Checkmark)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

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)

Bike

Inchworms

Alt Active Pigeon

Thoracic Rotations

Bear Plank w/Ball Squeeze

Clamshells

Air Squats

A: 4 Sets (Weight)

4 Sets:

6-8 Bulgarian Split Squats @ 3010 (ea side)

6-8 Inverted Rows @ 1220

*Record BSS weight

B: 3 Rounds (Weight)

3 Rounds:

1min Bike

8-10 Elevated Push-Ups

8-10 Goblet Squats

8-10 Side Plank Rotations (ea side)

* record GS weight

Cooldown (No Measure)

Pigeon

Open Book

Puppy 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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

3:00 Cardio Choice

-

2 Sets,

20 sec Extended Reverse Plank Bridge

30 sec Elevated Prayer Stretch

-

3 Sets, For Quality

15 sec Nose to Wall Handstand Hold

5/5 Single Arm Ring Rows

50/50ft (15/15m) Bottoms Up Single Arm KB Waiters Walk

:30 sec Wall Sit

Slow Down (Time)

5 Rounds, For Quality

3/2 Rope Climbs

4 Turkish Get-Ups

50ft (15m) Handstand Walk

Load: (Rx50/35, S 40/25)
Stimulus: Skill / Strength/ Stability

RPE: 4/10

Primary Objective: Complete the 5 Rounds in under 20:00 minutes

Secondary Objective: Complete the Handstand Walk in 25/25ft (15/15m) Unbroken Segments.

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

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)

10 Rounds

12 KB Russian swings (53/35)

10 DB floor press (50/35)

8 TTB or Vups

6 Burpees over the KB

***At the start of 0:00 and every 2min - 5 Box Jumps or step ups

***Continue where you left off***