Open Gym Strength and Conditioning – CrossFit The 2022 CrossFit open has arrived! Welcome to the first week of the season. Whether you are Team green or Team blue we will all come together as one in a friendly, motivating and fun...
Read more2/21/2022
Open Gym Strength and Conditioning – Functional bodybuilding The 2022 CrossFit open has arrived! Welcome to the first week of the season. Whether you are Team green or Team blue we will all come together as one in a friendly, motivating and...
Read more2/21/2022
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 more2/19/22
Open Gym Strength and Conditioning – CrossFit 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 Forward/Backwards Walk...
Read more2/18/22
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 more2/18/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Shoulder and glute warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Athletes Notes Focus: Move with intention and focus on each movement you are performing...
Read more2/17/22
Open Gym Strength and Conditioning – CrossFit Partner wod (teams of 2) OG class Metcon (Time) Part 1: 6 sets (3 each partner) relay style For time: 30 double unders or 90 single unders 5 man makers w/db’s (40/25) 5 wall walks Metcon...
Read more2/17/22
Open Gym Strength and Conditioning – Functional bodybuilding Monostructural 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...
Read more2/17/22
Open Gym Strength and Conditioning – Mayhem Burgener Strength ACTIVE RECOVERY OR REST! Bike erg 3 Min Easy 3 Min Mod (80-85 RPM) 2 Min Hardest (110+ RPM) 2 Min Hard (100+ RPM) 6 Min Hard (95 RPM) 6 Min Easy 2 Min Hardest (110+ RPM) 2 Min...
Read more2/16/22
Open Gym Strength and Conditioning – CrossFit 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 Forward/Backwards Walk...
Read more2/16/22
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 more2/15/22
Open Gym Strength and Conditioning – CrossFit 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 Forward/Backwards...
Read more