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 moreTeens – Mon, Sep 4
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo + Banded 7’s -into- 1:00 Jump Rope 1:00 Run -into- 6 min amrap: 5 Russian Kettlebell Swings 5 Single Arm Kettlebell Up Right Rows (each) 5 Kip swings 3 Inch Worms Helen...
Read moreMayhem Affiliate 09/04/2023
Open Gym Strength and Conditioning – CrossFit Uplift benefit wod and labor day Great turnout for the uplift suicide awareness benefit workout! Thank you for all those who participated! Labor Day hours for Monday, Sept 4th are 5am and 9am...
Read moreMayhem Affiliate 09/03/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) “Hey Mikey, if you can hear me….run!!” Freedom (RX’d) 7 Rounds 7 Deadlifts (185/125) 7 Handstand Push Ups (KG conv: 83/56 DL) Independence 7 Rounds 7...
Read moreMayhem Affiliate 09/02/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Hip Halo + Banded 7’s -into- -into- 8 min amrap: :30 sec jump rope 6 no pushup burpees w/alt box step up 6 empty bar front squats 5 empty bar push press :30 sec row 4 empty bar thrusters...
Read moreMayhem Affiliate Bodybuilding 9/02/2023
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 of...
Read moreMayhem Affiliate 09/01/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo Warm Up -into- 3 sets 1:00 Machine 3 Box Step ups (each side) 5 Overhead Squats 5 Up Downs 5...
Read moreMayhem Affiliate Bodybuilding 9/01/2023
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 of...
Read morePre Teens (8-12) – Fri, Sep 1
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 5 Burpees 10 PVC Strict Press 5 Leg Raises 100m Jog Skill Push Jerk Review Push Herk and work Up to working weight Metcon (Time) 21-15-9-6-3 Push Jerk Run 200m between...
Read moreMayhem Affiliate Bodybuilding 8/31/2023
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to get the erg...
Read moreTeens – Thu, Aug 31
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- Every minute (9 minutes) Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 8/7 Calorie Row (build in pace) Minute 3: 3 Empty Bar...
Read moreMayhem Affiliate 08/31/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- Every minute (9 minutes) Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 10/8...
Read more