Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across...
Read moreCrossFit – Fri, Nov 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across...
Read moreCrossFit – Fri, Nov 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across...
Read moreCrossFit – Fri, Nov 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across...
Read moreCrossFit – Fri, Nov 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across...
Read moreCrossFit – Fri, Nov 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across...
Read moreCrossFit – Fri, Nov 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across...
Read morePre Teens (8-12) – Fri, Nov 8
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 1:30 Run 10 Calf Raises 10 Push Ups 10 Squats Skill Jump Rope Working on some jump rope skills. 5-10 mins Metcon (Time) Filthy Fifty (Partner WOD- partners may divide up...
Read moreMayhem Affiliate Bodybuilding 11/8/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it...
Read moreCrossFit – Fri, Nov 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 10 Glute Bridge hold (each) 10 Hollow Rocks 5 Roll and Reach 5 Deadlifts (empty bar – build across...
Read moreCrossFit – Thu, Nov 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 7:00 AMRAP 5 Up Downs 5 Inchworms 5 Roll and Reach 25ft Walking Lunge 2. Workout Prep 2 sets: With...
Read moreCrossFit – Thu, Nov 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 7:00 AMRAP 5 Up Downs 5 Inchworms 5 Roll and Reach 25ft Walking Lunge 2. Workout Prep 2 sets: With...
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