Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row...
Read moreCrossFit – Mon, Jan 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row...
Read moreCrossFit – Mon, Jan 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row...
Read moreCrossFit – Mon, Jan 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row...
Read moreCrossFit – Mon, Jan 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row...
Read moreCrossFit – Mon, Jan 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings 2. Workout Prep 2 sets: 5/4 Calorie Row...
Read moreTeens – Mon, Jan 6
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 45-second Row 10 Alternating V-Ups 5 Dynamic Squat Stretches 5 Wall Balls 5 Kip Swings Metcon (5 Rounds for time) 5 sets (every 5:00) 20/15 Calorie Row 16 Wall Balls (14/10) 12...
Read moreMayhem Affiliate Bodybuilding 01/06/2025
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push & Pull) (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 as the...
Read moreCrossFit – Sun, Jan 5
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Chocolate and Strawberries (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull-ups Minute...
Read moreCrossFit – Sun, Jan 5
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Chocolate and Strawberries (Checkmark) Freedom (RX’d) Every minute (15:00) 5 sets Minute 1: 10 Dumbbell Step Back Lunges (2×50/35) Minute 2: 10 Strict Pull-ups Minute...
Read moreCrossFit – Sat, Jan 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm-Up (10-12 minutes) – into – 3 sets: 10 Roll and Reach 5 Inch Worms 5 Sandbag Deadlifts (light) 2. Workout Prep 2...
Read moreCrossFit – Sat, Jan 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm-Up (10-12 minutes) – into – 3 sets: 10 Roll and Reach 5 Inch Worms 5 Sandbag Deadlifts (light) 2. Workout Prep 2...
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