3/15/2021 Wow! What an awesome experience for Open Gym members with 21.1. Whether this was your first open workout or not, the atmosphere was electric. Thank you all for coming out Friday night and showing your support for those athletes...
Read more3/13/2021
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Crossover Symmetry Activation 2. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 1:00 Row 5 Inchworm w/Push-Up 10 Box Jump w/Step Dwon 10 Single Arm Deadlift...
Read more3/12/2021
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. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read moreTBD…any guesses?!
Open Gym Strength and Conditioning – CrossFit 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 R/L * 10...
Read moreCrossFit WOD, March 12, 2021
TBD…any guesses?!
Read more3/11/2021
Open Gym Strength and Conditioning – Bronco Basketball Warm-up General warmup (upper) (No Measure) 0:00-3:50 (20 seconds of work…15 seconds of rest) Toe touch jumping jacks shoulder taps bottom up burpees mountain climbers windmills...
Read more3/11/2021
Open Gym Strength and Conditioning – Functional bodybuilding Shoulder primer C Shoulder primer c (No Measure) 30 Alternating Prisoner Swims 30 Face Down Shoulder Swims 15 Dive Bomber Push-Ups 3 Rounds 0:30s Child’s Pose (thumbs up) 30...
Read moreREST
Open Gym Strength and Conditioning – Mayhem Burgener Strength
Read moreREST or bodybuilding (optional) Who’s ready for 21.1?!
Open Gym Strength and Conditioning – CrossFit OG (class and compete) Metcon (Weight) 3 sets 20 hip ext with 2 second pause at top 50’ banded lateral side step both ways 50’ banded monster walk forward and backward 20 sumo banded good...
Read moreCrossFit WOD, March 11, 2021
REST or bodybuilding (optional) Who’s ready for 21.1?! OG (class and compete) Metcon (Weight) 3 sets 20 hip ext with 2 second pause at top 50’ banded lateral side step both ways 50’ banded monster walk forward and backward 20...
Read more3/10/2021
Open Gym Strength and Conditioning – Bronco Basketball 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...
Read more3/10/2021
Open Gym Strength and Conditioning – Functional bodybuilding Back primer c Back primer C (No Measure) 20 Bent Over Up/Out/In 2 Rounds 8 Archer Ring Row Left 8 Archer Ring Row Right 2 Rounds 0:30s Banded Press Down Hold (slightly bent elbow...
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