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...
Read moreCrossFit WOD, January 10, 2022
1/10/2022…Would like to thank everyone who came out to our Christmas party on Saturday! We are blessed to have such a great group of people at our gym. Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of...
Read more1/8/22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards...
Read more1/8/22
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...
Read moreCrossFit WOD, January 8, 2022
1/8/22 Warm-up Warm-up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges...
Read moreReminder! Christmas party tomorrow night at 6pm! Check FB for details.
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...
Read more1/7/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up 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 performing...
Read moreCrossFit WOD, January 7, 2022
Reminder! Christmas party tomorrow night at 6pm! Check FB for details. Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards...
Read more1/6/22
Open Gym Strength and Conditioning – CrossFit OG (class and compete) Metcon (Time) 7 Rounds 15 Dumbbell Deadlift (50/35) 10 Dumbbell Bench (50/35) -Rest 5:00- 7 Rounds 50 Double Under 25 Air Squat Bike erg 4x (1 Min Mod (75-80 RPM)/1 Min...
Read more1/6/22
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...
Read more1/6/22
Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 4x (1 Min Mod (75-80 RPM)/1 Min Hardest (105-110 RPM)) 4 Min Easy Recovery “Spin” 2 Min Mod (85 RPM) 2 Min Hard (85-95 RPM) 2 Min Harder (95 RPM) 2 Min...
Read more1/6/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Agility warmup (No Measure) Agility warm-ups Side lateral steps with push off side lateral shuffle with pause on whistle run shuffle opposite back pedal back pedal/run hip flips...
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