Open Gym Strength and Conditioning – Functional bodybuilding Warm-up monostructural wod/warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Athletes Notes Focus: Rowling is a skill...
Read moreCrossFit WOD, May 5, 2022
5/5/22 This Saturday, May 7th, is our benefit workout for Coach Kwan. The event starts at 9am. Registration is still open. For any teams or individuals wanting to do the workout yet cannot make it to the event, you can still participate. Email us...
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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...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Lower body push/pull (No Measure) Hip Halo Activation -into- 3 rounds 5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)...
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Open Gym Strength and Conditioning – CrossFit This Saturday, May 7th, is our benefit workout for Coach Kwan. The event starts at 9am. Registration is still open. For any teams or individuals wanting to do the workout yet cannot make it to...
Read moreCrossFit WOD, May 4, 2022
5/4/22 This Saturday, May 7th, is our benefit workout for Coach Kwan. The event starts at 9am. Registration is still open. For any teams or individuals wanting to do the workout yet cannot make it to the event, you can still participate. Email us...
Read more5/3/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper Body Posterior (Back & Triceps) (No Measure) 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down...
Read more5/3/22
Open Gym Strength and Conditioning – CrossFit This Saturday, May 7th, is our benefit workout for Coach Kwan. The event starts at 9am. Registration is still open. For any teams or individuals wanting to do the workout yet cannot make it to...
Read moreCrossFit WOD, May 3, 2022
5/3/22 This Saturday, May 7th, is our benefit workout for Coach Kwan. The event starts at 9am. Registration is still open. For any teams or individuals wanting to do the workout yet cannot make it to the event, you can still participate. Email us...
Read more5/2/22
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...
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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...
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Open Gym Strength and Conditioning – CrossFit 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 Forward/Backwards Walk...
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