Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper body pull warmup (No Measure) 50/35 cal Row -into- 6 min AMRAP 10 ring rows 5 iron cross (each side) 5 seal pose/down dog pose transitions 10 seated single arm...
Read more1/4/22
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 3 sets 14 Double Kb OH Walking Lunge :30 Push...
Read moreCrossFit WOD, January 4, 2022
1/4/22 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 moreWe would like to thank everyone who came out Saturday for the first workout held at our new gym! And thank you to those who helped during this whole process! Now enjoy the new place and let the memories start!
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 more1/3/22
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 more1/3/22
Open Gym Strength and Conditioning – Functional bodybuilding 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, January 3, 2022
We would like to thank everyone who came out Saturday for the first workout held at our new gym! And thank you to those who helped during this whole process! Now enjoy the new place and let the memories start! Warm-up Warm-up 1. Crossover...
Read more1/2/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up General flow (No Measure) 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles Reverse...
Read more12/31/21…moving day! Right after the 9am class we will begin our move from old gym the our new one!
Open Gym Strength and Conditioning – CrossFit Metcon (AMRAP – Reps) “Quadzillza” AMRAP 12: 31 DU or 62 SU 31 S2O (2×50/2×35)(2×35/2×25) 31 single DB goblet squats(50/35)(35/25) Rest 1 min EMOM 21: Min...
Read more12/30/21
Open Gym Strength and Conditioning – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: (class&comp) 20 alt. Db snatch 50/35 15 burpees over dumbbell (facing) 15 wall-balls 200m run
Read more12/29/21
Open Gym Strength and Conditioning – CrossFit Metcon (Time) Warm up: Line drills: high knees, butt kicks, side lunges. Ect. 2 sets: Run 200 meters 3 each side Russian get ups 15 medball cleans 10 (each arm) light DB row Wednesday 800 meter...
Read moreCrossFit WOD, December 27, 2021
Last week in the old box!! Lots of memories made here…programming will be limited as we start to bring equipment over. Our coaches have been asked to program for next week. Tomorrows workout is programmed by coach cameron! Ive named it...
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