Open Gym Strength and Conditioning – Bronco Basketball Warm-up Dynamic leg warm-up (No Measure) 20 on 20 off High knees in place alternating side lunges w/high knee alternating Bird pickers ski jumps alternating leg raises from plank...
Read moreCrossFit WOD, July 5, 2022
Mayhem Affiliate 07/05/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: 30 sec Ski Erg (:10 easy, :10 mod, :10 fast) 5 Double Dumbbell Cleans (practice finding rack position for front rack lunge) 5 Dumbbell...
Read moreMayhem Affiliate 07/04/2022
Open Gym Strength and Conditioning – CrossFit 5am, 8am, and 9am only today!! Hope you have a wonderful 4th of July. Effective Monday, July 11th. The 6:30 class will be removed from the schedule. A 4:30 class will be added to the schedule...
Read moreMayhem Affiliate 7/03/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Time) BikeErg Lactate Threshold 3x (1250m at Moderate, 90 Sec Rest)...
Read moreCrossFit WOD, July 3, 2022
Mayhem Affiliate 7/03/2022 Warm Up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (Time) BikeErg Lactate Threshold 3x (1250m at Moderate, 90 Sec Rest) -Rest 2 Min- 3x (400m at Faster, 90 Sec...
Read moreMayhem Affiliate 7/02/2022
Open Gym Strength and Conditioning – CrossFit Effective Monday, July 11th. The 6:30 class will be removed from the schedule. A 4:30 class will be added to the schedule and will run every Monday, Wednesday, and Friday. Warm Up Warm-up (No...
Read moreMayhem Affiliate 07/01/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1 min row (easy pace) 30-sec single/double unders 5 deadbugs (each side) 10 Double Dumbbell Front...
Read moreCrossFit WOD, July 1, 2022
Mayhem Affiliate 07/01/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1 min row (easy pace) 30-sec single/double unders 5 deadbugs (each side) 10 Double Dumbbell Front Squats (light) 2. Workout Prep 2 sets...
Read moreCrossFit WOD, July 4, 2022
Mayhem Affiliate 07/04/2022 5am, 8am, and 9am only today!! Hope you have a wonderful 4th of July. Effective Monday, July 11th. The 6:30 class will be removed from the schedule. A 4:30 class will be added to the schedule and will run every Monday...
Read moreMayhem Affiliate 6/30/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 50m Jog 3 Inch Worms + 6 Pike Push-ups 3 Deadlifts (empty bar) 10 Alternating...
Read moremax effort lower
Open Gym Strength and Conditioning – MBMS football Dynamic warmup Dynamic warmup (No Measure) 1 round: (line drills) baseline to half court then jog to opposite baseline high knee pulls Russian kicks quad pulls figure four stretch lunge...
Read more6/30/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Dynamic leg warm-up (No Measure) 20 on 20 off High knees in place alternating side lunges w/high knee alternating Bird pickers ski jumps alternating leg raises from plank...
Read more