Open Gym Strength and Conditioning – Mayhem Burgener Strength ACTIVE RECOVERY OR REST! Bodybuilding Metcon (No Measure) 5 sets 15 lat pulldown (moderate) (OR 10 strict pull ups) 15 Dumbbell lateral raises (light/moderate) 5 sets 20 seated...
Read more5/13/21
Open Gym Strength and Conditioning – CrossFit Saturday May 29th we will have our annual “Murph” day. Come get started bright and early before the heat sets in. First heat will run at 6am. Food and refreshments will be provided...
Read moreCrossFit WOD, May 13, 2021
5/13/21 Saturday May 29th we will have our annual "Murph" day. Come get started bright and early before the heat sets in. First heat will run at 6am. Food and refreshments will be provided. Hope to see everyone there. Warm-up Warm-up 1...
Read more5/12/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Burgener clean warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more5/12/21
Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more5/12/21
Open Gym Strength and Conditioning – CrossFit Saturday May 29th we will have our annual “Murph” day. Come get started bright and early before the heat sets in. First heat will run at 6am. Food and refreshments will be provided...
Read moreCrossFit WOD, May 12, 2021
5/12/21 Saturday May 29th we will have our annual "Murph" day. Come get started bright and early before the heat sets in. First heat will run at 6am. Food and refreshments will be provided. Hope to see everyone there. Warm-up Warm-up 1...
Read more5/11/21
Open Gym Strength and Conditioning – CrossFit Saturday May 29th we will have our annual “Murph” day. Come get started bright and early before the heat sets in. First heat will run at 6am. Food and refreshments will be provided...
Read moreCrossFit WOD, May 11, 2021
5/11/21 Saturday May 29th we will have our annual "Murph" day. Come get started bright and early before the heat sets in. First heat will run at 6am. Food and refreshments will be provided. Hope to see everyone there. Warm-up Warm-up 1...
Read more5/10/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Running warm-up (No Measure) 1. Hinshaw Warm up Hinshaw warm up written out Perform each drill for 10m out, then walk back High knee karaoke (over, over, walk, walk) Over hurdle...
Read more5/10/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Leg Primer C (No Measure) 20 each side Over Unders 2 Rounds 15 Contralateral Single Leg Deadlifts Left 15 Contralateral Single Leg Deadlifts Right 2 Rounds 0:30s Glute...
Read moreCrossFit WOD, May 10, 2021
5/10/21…***attention*** We are still programming olympic lifting, however it will all be under the mayhem burgener strength tab and no longer listed under the CrossFit program. Saturday May 29th we will have our annual "Murph"...
Read more