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, Mar 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) Movement Prep/Activation: 3:00 Machine -into- Hip Halo + Banded 7’s (Or Crossover Symmetry) -into- 10:00 AMRAP 30-second Jump Rope 10 Kip Swings 10 Ring Rows 5...
Read morePre Teens (8-12) – Fri, Mar 7
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3:00 machine of choice -into- 2 rounds 10 Air Squats 5 Burpees Skill Dumbbell Bench press Metcon (Time) Group of 3 75 DB Bench (light) 150 Sit Ups 60 DB Bench 150 Lunges 45 DB...
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