5/30/22 Thank you to the brave men and women who have made the ultimate sacrifice. No classes will be held today. However, open gym’s doors will be open all day for those who have not completed Murph. Hope you all have a wonderful Memorial...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up arms and core warm-up (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep Junkyard Dog Part 1 Junkyard Dog Part 2 3...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 4. Movement Prep/Activation and Increasing Heart Rate – 2-3 Sets 1:00 Jog 10 Hanging Scap Retraction 5 Kip to Swing 5 Inchworm w/Push Up 10 Air Squats 5...
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MURPH!! Warm-up Warm-up 4. Movement Prep/Activation and Increasing Heart Rate – 2-3 Sets 1:00 Jog 10 Hanging Scap Retraction 5 Kip to Swing 5 Inchworm w/Push Up 10 Air Squats 5. Workout Prep 1 set (at workout pace): 2 pull-ups 3 push-ups...
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Open Gym Strength and Conditioning – CrossFit TOMORROW IS MURPH! First heat will kick off at 6am! We look forward to seeing everyone. Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each...
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Open Gym Strength and Conditioning – Functional bodybuilding Shoulders and glutes Shoulder and glute warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Athletes Notes Focus: Move with intention and focus on each movement you are...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep 10 Deep Goblet Squat Heel Elevated, Narrow...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up Upper body push warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 15 band pull-a-parts 10 PVC Passthroughs 10 wall angels 10 tempo plate floor press (2 sec...
Read moreCrossFit WOD, May 27, 2022
5/27/22 TOMORROW IS MURPH! First heat will kick off at 6am! We look forward to seeing everyone. Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Barbell Prep Burgener Warm Up Clean Front...
Read more5/26/22
Open Gym Strength and Conditioning – CrossFit Saturday, May 28th will be our annual Murph workout. Heat schedule will on the top of every hour beginning at 6am. Burgers/hot-dogs and refreshments will be provided. As usual if you are unable...
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Open Gym Strength and Conditioning – Functional bodybuilding Monostructural monostructural wod/warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Athletes Notes Focus: Rowling is...
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