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 - 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

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Pizza Game

Deadlift (4x5 on the 2 min
Build in weight but rest in between sets!)

Happy Birthday Matthew! (No Measure)

EMOM 15 minutes

Station 1: Box Get Overs

Station 2: KB Deadlift

Station 3: Box and Plate Jumps

Station 4: DB Snatch

Station 5: Rest

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***

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

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up (No Measure)

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

-

2 Sets, For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

-

3 Sets

3 Hang Snatch High Pull

3 Hang Power Snatch

6 Strict Knees to Chest

6 Step-Down Box Jumps

9 Bar Kip Swings

18 Double Unders

Dos Amigos (4 Rounds for time)

Every 6:00 minutes, 4 Sets

200m Run

12 Power Snatch (Rx 95/65, S 75/55)

24 Box Jump Overs (Rx24/20, S 20/16″)

12 Toe to Bar

48 Double Unders (A: 96 singles)
--

One athlete starts on the Run and one athlete starts on the Double Unders and they have to make their way to the other side of the movement sequence. Every round switch which direction you are going on 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