Teens – Tue, Sep 10

Open Gym Strength and Conditioning – Teens Warm-up 10:00 AMRAP 30-second Jump Rope 10 Cossack Squats 10 Hollow Rocks 10-second Handstand Hold 5 Pike Push Ups Metcon (No Measure) Freedom: EMOM8: Odd: 30-second handstand hold against wall...

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CrossFit – Tue, Sep 10

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Jump Rope 10 Cossack Squats 10 Hollow Rocks 10-second Handstand Hold 5 Pike Push Ups 2. Workout Prep 2 sets: 10...

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Teens – Mon, Sep 9

Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into- 8:00 AMRAP 3 Inch Worms 10 Alternating V-Ups 10 Kip Swings 5 Deadlifts (empty bar – build across sets) Deadlift (Deadlift for load: #1: 5 reps @ 40% #2: 5 reps...

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CrossFit – Mon, Sep 9

Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 3 Inch Worms 10 Alternating V-Ups 10 Kip Swings 5 Deadlifts (empty bar – build across sets) 2...

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CrossFit – Sun, Sep 8

Open Gym Strength and Conditioning – CrossFit Workout Option 1 Hailstorm (2 Rounds for time) Freedom (RX’d) Every minute (16:00) 200/175m Row Score your fastest and slowest times. Independence Every minute (16:00) 175/150m Row Liberty...

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CrossFit – Sat, Sep 7

Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Glute Bridges 5 Deadlifts (empty bar – build across sets) 5 Strict Press (empty bar – build...

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637 Lejuanta St. Lake Charles, LA 70611-5317
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