Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreMayhem Affiliate 04/03/2023
Open Gym Strength and Conditioning – CrossFit Tomorrow is bring a friend Monday!! Beginning tomorrow and running through the end of April, all open gym members are allowed to bring a friend free of charge on Mondays! Please arrive 10-15...
Read moreTeens – Mon, Apr 3
Open Gym Strength and Conditioning – Teens Warm-up 8 min amrap: :30 sec Row 5 Heel to Toe rocks 3 Inch Worms 30 Jump Ropes 1 Wall walk Metcon (5 Rounds for time) 5 sets 800/650m Bike Erg 50 Jump Ropes 4 Wall Walk *Rest 1 min between...
Read moreCrossFit WOD, April 3, 2023
Mayhem Affiliate 04/03/2023 Tomorrow is bring a friend Monday!! <p>Beginning tomorrow and running through the end of April, all open gym members are allowed to bring a friend free of charge on Mondays! Please arrive 10-15 minutes before...
Read moreMayhem Affiliate 04/02/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) BikeErg Lactate Threshold 4x (1 Min at RPE5 (or 75 RPM), 1 Min at RPE9...
Read moreCrossFit WOD, April 2, 2023
Mayhem Affiliate 04/02/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) <p><strong>BikeErg Lactate...
Read moreMayhem Affiliate Bodybuilding 4/1/2023
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreMayhem Affiliate 04/01/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 12:00 Amrap 1:00 Row 10 Suitcase Deadlifts (each side) 10 Power Snatches 3 Inch...
Read moreCrossFit WOD, April 1, 2023
Mayhem Affiliate 04/01/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />12:00 Amrap<br />1:00 Row<br />10 Suitcase Deadlifts...
Read moreMayhem Affiliate Bodybuilding 3/31/2023
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreMayhem Affiliate 03/31/2023
Open Gym Strength and Conditioning – CrossFit Leave us a google review!!! Got two minutes? Take the time to leave us a google review below!! We appreciate those who have so far!...
Read moreCrossFit WOD, March 31, 2023
Mayhem Affiliate 03/31/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />-into-<br />3 set:<br />1:00 Assault Bike (build in...
Read more