Open Gym Strength and Conditioning – Reign baseball Running warm-up Running warm-up (No Measure) Mobility 10 reps of each: over and reach scorpions mid split and reach 50 ft incremements High knee karaoke (over, over, walk, walk) Over...
Read moreReign baseball – Sat, Jul 22
Open Gym Strength and Conditioning – Reign baseball Running warm-up Running warm-up (No Measure) Mobility 10 reps of each: over and reach scorpions mid split and reach 50 ft incremements High knee karaoke (over, over, walk, walk) Over...
Read moreCrossFit – Sat, Jul 22
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 10:00 AMRAP 5 Front Squats (build across) 10 Lateral Bar Hops 5 Up-downs to Seal Pose 10-sec sandbag bear hug hold Movement prep/Workout prep With Partner 2 sets...
Read moreBodybuilding – Fri, Jul 21
Open Gym Strength and Conditioning – Bodybuilding Arms and shoulder warmup (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extensions (light band – fast reps) -into- 2 rounds...
Read moreCrossFit – Fri, Jul 21
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High...
Read moreBodybuilding – Thu, Jul 20
Open Gym Strength and Conditioning – Bodybuilding monostructural wod/warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Athletes Notes Focus: Rowling is a skill game of trying to...
Read moreCrossFit – Thu, Jul 20
Open Gym Strength and Conditioning – CrossFit Now accepting podium nutrition pre-orders. Please turn in your order by tomorrow at 5pm. For more information on flavors/types click on the link below. https://www.321podium.com/ text your...
Read moreReign baseball – Thu, Jul 20
Open Gym Strength and Conditioning – Reign baseball
Read moreBodybuilding – Wed, Jul 19
Open Gym Strength and Conditioning – Bodybuilding Leg day warmup (No Measure) Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell) Drop set: back squat 2 sets of: 10 + 10 + 10 -into...
Read moreCrossFit – Wed, Jul 19
Open Gym Strength and Conditioning – CrossFit Now accepting podium nutrition pre-orders. Please turn in your order by tomorrow at 5pm. For more information on flavors/types click on the link below. https://www.321podium.com/ text your...
Read moreBodybuilding – Tue, Jul 18
Open Gym Strength and Conditioning – Bodybuilding Back and bicep warmup (No Measure) 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down dog/seal pose transitions Drop sets: strict...
Read moreCrossFit – Tue, Jul 18
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 6:00 AMRAP 30 sec bike (easy) 20 sec bike (mod) 10 sec bike (hard) 5 Deadlifts (empty bar – build across) 5 Plate Toes Taps (each side) 5 Up Downs + Box Jump...
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