Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 10:00 AMRAP 5 Front Squats (build across) 10 Lateral Bar Hops 5 Up-downs to Seal Pose 10-sec sandbag bear hug hold Movement prep/Workout prep With Partner 2 sets...
Read moreCrossFit WOD, July 22, 2023
CrossFit – Sat, Jul 22 Warm Up <p>Hip Halo Warmup</p><p>-into-<br />10:00 AMRAP</p><p>5 Front Squats (build across)<br />10 Lateral Bar Hops<br />5 Up-downs to Seal Pose<br />10-sec...
Read moreCrossFit – Fri, Jul 21
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...
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