Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Ski (or Row) 1:00 Bike 5 Roll and Reach 2. Workout Prep Set up equipment, hit a few seconds on each, and let’s get to work...
Read moreCrossFit – Wed, Jan 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Ski (or Row) 1:00 Bike 5 Roll and Reach 2. Workout Prep Set up equipment, hit a few seconds on each, and let’s get to work...
Read moreCrossFit – Wed, Jan 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Ski (or Row) 1:00 Bike 5 Roll and Reach 2. Workout Prep Set up equipment, hit a few seconds on each, and let’s get to work...
Read moreCrossFit – Wed, Jan 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Ski (or Row) 1:00 Bike 5 Roll and Reach 2. Workout Prep Set up equipment, hit a few seconds on each, and let’s get to work...
Read moreCrossFit – Wed, Jan 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Ski (or Row) 1:00 Bike 5 Roll and Reach 2. Workout Prep Set up equipment, hit a few seconds on each, and let’s get to work...
Read moreMayhem Affiliate Bodybuilding 01/01/2025
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (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 – Wed, Jan 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Ski (or Row) 1:00 Bike 5 Roll and Reach 2. Workout Prep Set up equipment, hit a few seconds on each, and let’s get to work...
Read morePre Teens (8-12) – Wed, Jan 1
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5 Mins 3 Inch Worm 6 Squats 9 Sampson Stretches Metcon (Distance) 10 Min Time Trail Max distance on Machine of your choice Skill 5 Rounds 10 Push-Ups 5 Curls R/L 10 Dips 5 Kick...
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