Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Threshold” 2 Rounds 3x (2 Min at RPE7, 3...
Read moreCrossFit WOD, November 27, 2022
Mayhem Affiliate 11/27/2022 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) <p><strong>"BikeErg Lactate Threshold"</strong></p><p>2...
Read moreMayhem Affiliate Bodybuilding 11/26/2022
Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read moreMayhem Affiliate 11/26/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30 sec Assault Bike 5 Front Squats (Empty Bar – Build Across) 5 Up downs 6...
Read moreCrossFit WOD, November 26, 2022
Mayhem Affiliate 11/26/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30 sec Assault Bike<br />5 Front Squats (Empty Bar –...
Read moreMayhem Affiliate 11/25/2022
Open Gym Strength and Conditioning – CrossFit 9am class only today! Hope you all had a great thanksgiving with your loved ones! (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Warmup or Banded 7’s...
Read moreMayhem Affiliate Bodybuilding 11/25/2022
Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read morePre Teens (8-12) – Fri, Nov 25
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 150m Ski 10 Pass Throughs 10 Lunges R/L Skill Power Snatch Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 30 Double Unders/ 60 Singles 15 Snatches (L1- 15#, L2...
Read moreCrossFit WOD, November 25, 2022
Mayhem Affiliate 11/25/2022 9am class only today! Hope you all had a great thanksgiving with your loved ones! <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Warmup or Banded 7’s<br...
Read moreMayhem Affiliate Bodybuilding 11/24/2022
Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read moreTeens – Thu, Nov 24
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warmup -into- 8 min AMRAP 30 sec row (easy) 20 sec row (mod) 10 sec row (hard) 5 Kettlebell Sumo Deadlifts 5 Kettlebell Swings (to eye level) 5 Wall Balls Metcon (Time) Teams of 2...
Read moreMayhem Affiliate 11/24/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP 30 sec row (easy) 20 sec row (mod) 10 sec row (hard) 5 Kettlebell Sumo Deadlifts 5...
Read more