Open Gym Strength and Conditioning – CrossFit Saturday, May 28th will be our annual Murph workout. Heat schedule will on the top of every hour beginning at 6am. Burgers/hot-dogs and refreshments will be provided. As usual if you are unable...
Read moreCrossFit WOD, May 18, 2022
5/18/22 Saturday, May 28th will be our annual Murph workout. Heat schedule will on the top of every hour beginning at 6am. Burgers/hot-dogs and refreshments will be provided. As usual if you are unable to attend on Saturday you are more than...
Read moreWeek 14 session 22 (Dynamic effort lower)
Open Gym Strength and Conditioning – Bronco Basketball Dynamic warmup Dynamic warmup (No Measure) 1 round: (line drills) baseline to half court then jog to opposite baseline high knee pulls Russian kicks quad pulls figure four stretch lunge...
Read moreupper body pull
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC...
Read more5/17/22
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. Movement Prep 3 sets: -(1+1+1) x 5 reps of Heavy Sandbag...
Read more5/17/22
Open Gym Strength and Conditioning – CrossFit On May 5th Gage (age 12) and his brother Ryerson Russell were involved in a devastating car accident. Unfortunately Gage has suffered a traumatic brain injury and is currently undergoing...
Read moreWeek 14 Session 21 (max effort upper)
Open Gym Strength and Conditioning – Bronco Basketball Upper back/shoulder work (No Measure) Upper Back/Shoulder Work – Crossover symmetry bands: 2 sets: 15 reps of each movement Banded pull-aparts Banded Standing “IY” Core 2...
Read moreUpper body push
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC...
Read more5/16/22
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. Movement Prep 1-2 Sets of Front Squat Skill Transfer...
Read more5/16/22
Open Gym Strength and Conditioning – CrossFit On May 5th Gage (age 12) and his brother Ryerson Russell were involved in a devastating car accident. Unfortunately Gage has suffered a traumatic brain injury and is currently undergoing...
Read moreCrossFit WOD, May 16, 2022
5/16/22 On May 5th Gage (age 12) and his brother Ryerson Russell were involved in a devastating car accident. Unfortunately Gage has suffered a traumatic brain injury and is currently undergoing mental/physical rehabilitation. Both of...
Read more5/14/22
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. Movement Prep Junkyard Dog Part 1 Junkyard Dog Part 2 3...
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