Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High...
Read moreBodybuilding – Fri, Jul 21
Open Gym Strength and Conditioning – Bodybuilding Arms and shoulder warmup (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extensions (light band – fast reps) -into- 2 rounds...
Read moreCrossFit WOD, July 21, 2023
CrossFit – Fri, Jul 21 Warm Up <p>3:00 Machine (easy pace)</p><p>-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)</p><p>* 10 minutes with a PVC or Empty Barbell<br />* Perform...
Read moreReign baseball – Thu, Jul 20
Open Gym Strength and Conditioning – Reign baseball
Read moreCrossFit – Thu, Jul 20
Open Gym Strength and Conditioning – CrossFit Now accepting podium nutrition pre-orders. Please turn in your order by tomorrow at 5pm. For more information on flavors/types click on the link below. https://www.321podium.com/ text your...
Read moreBodybuilding – Thu, Jul 20
Open Gym Strength and Conditioning – Bodybuilding 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 game of trying to...
Read moreCrossFit – Wed, Jul 19
Open Gym Strength and Conditioning – CrossFit Now accepting podium nutrition pre-orders. Please turn in your order by tomorrow at 5pm. For more information on flavors/types click on the link below. https://www.321podium.com/ text your...
Read moreBodybuilding – Wed, Jul 19
Open Gym Strength and Conditioning – Bodybuilding Leg day warmup (No Measure) Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell) Drop set: back squat 2 sets of: 10 + 10 + 10 -into...
Read moreCrossFit WOD, July 19, 2023
CrossFit – Wed, Jul 19 Warm Up <p>Crossover Symmetry or Banded 7’s</p><p>-into-<br />3 sets:</p><p>5 Bench Press (empty bar – build across)<br />10 Box Step Ups (total)<br />10...
Read moreReign baseball – Tue, Jul 18
Open Gym Strength and Conditioning – Reign baseball general warmup general warm-up (No Measure) Goal is to improve mobility high knee pulls russian kicks reach and pull hurdles (forward) hurdles (backwards) sweep the floor lunge and twist...
Read moreCrossFit – Tue, Jul 18
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 6:00 AMRAP 30 sec bike (easy) 20 sec bike (mod) 10 sec bike (hard) 5 Deadlifts (empty bar – build across) 5 Plate Toes Taps (each side) 5 Up Downs + Box Jump...
Read moreBodybuilding – Tue, Jul 18
Open Gym Strength and Conditioning – Bodybuilding Back and bicep warmup (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 dog/seal pose transitions Drop sets: strict...
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