Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jump Rope -into- 6:00 AMRAP 50m Run 8 Box Step-ups (each side) 4 Box Jumps 5 Kip Swings 5 Hanging Knee Raises 2. Workout Prep 2...
Read moreCrossFit – Tue, Jul 23
Open Gym Strength and Conditioning – CrossFit END OF 6 WEEK CHALLENGE!! Congratulations! It is time to see if all that hard work paid off over the last 6 weeks! It is our hope that you take something from this challenge and apply it to your...
Read moreMayhem Affiliate Bodybuilding 7/23/2024
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 moreCrossFit WOD, July 23, 2024
CrossFit – Tue, Jul 23 END OF 6 WEEK CHALLENGE!! <p>Congratulations! It is time to see if all that hard work paid off over the last 6 weeks! It is our hope that you take something from this challenge and apply it to your lifestyle...
Read moreCrossFit – Mon, Jul 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 10 Russian Kettlebell Swings (light) 5 Deadlifts...
Read moreTeens – Mon, Jul 22
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Air Bike -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 10 Russian Kettlebell Swings (light) 5 Deadlifts (empty bar-build across sets) Deadlift (Build up to a...
Read moreMayhem Affiliate Bodybuilding 7/22/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY...
Read moreCrossFit WOD, July 22, 2024
CrossFit – Mon, Jul 22 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreCrossFit WOD, July 21, 2024
CrossFit – Sun, Jul 21 Workout Option 1 Jelly-Filled (Time) <p>Freedom (RX’d)</p><p>10-9-8-7-6-5-4-3-2-1 Shuttle Runs<br>6 Line Facing Burpees after each round</p><p>Each shuttle run rep is 25 feet...
Read moreCrossFit – Sat, Jul 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Bike Erg or Air Bike -into- 10:00 AMRAP 30-second Single Unders 10 Banded Pass Throughs 10 Dynamic Squat Stretch 5 Muscle Snatch 5...
Read moreMayhem Affiliate Bodybuilding 7/13/2024
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 moreCrossFit WOD, July 20, 2024
CrossFit – Sat, Jul 20 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>3:00 Bike Erg or Air Bike<br>-into-<br>10:00 AMRAP<br>30-second Single Unders<br>10 Banded...
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