CrossFit – Mon, Oct 7 Warm-up Warm-up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreCrossFit – Sun, Oct 6
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Let’s Make a Deal (Time) Freedom (RX’d) For Time: 1600m Run *Every 1:00, including 0:00 perform 8 Push Ups Independence For Time: 1200m Run -Every 1:00, including...
Read moreCrossFit WOD, October 6, 2024
CrossFit – Sun, Oct 6 Workout Option 1 Let’s Make a Deal (Time) <p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span...
Read moreCrossFit – Sat, Oct 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 1:00 Row 5 Inchworm 5 Roll and Reach 5 Suitcase Deadlifts (each) 2. Workout Prep 2 sets: With partner...
Read moreMayhem Affiliate Bodybuilding 9/28/2024
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, October 5, 2024
CrossFit – Sat, Oct 5 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read morePre Teens (8-12) – Fri, Oct 4
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Warm Up: 3 Rounds 150m Ski or Row 10 Push Ups 10 Punter Kicks (total) 10 Russian Twist (L+R=1) Skill Wall Walks Metcon (AMRAP – Reps) Teams of 2 5 Rounds Each 10 Cal Ski or...
Read moreMayhem Affiliate Bodybuilding 9/27/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (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...
Read moreCrossFit – Fri, Oct 4
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 10:00 AMRAP 45-second Row 5 Pike Push Ups 5 Single Arm Ring Rows (each) 10 Box Step Ups (low) 2...
Read moreCrossFit WOD, October 4, 2024
CrossFit – Fri, Oct 4 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreTeens – Thu, Oct 3
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) Deadlift (6 sets x 2 Deadlifts (75%) -Complete a set every 1:30-)...
Read moreCrossFit – Thu, Oct 3
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) 2. Strength 6...
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