Open Gym Strength and Conditioning – CrossFit ***OPERATION GIFT-A-WOD” 
Open gym will hold it’s first annual Christmas fundraiser. For two weeks you will have the opportunity to “gift” a...
Mayhem Affiliate Bodybuilding 12/13/2022
Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read moreTeens – Mon, Dec 12
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 5 Kips Swings 3 Abmat Sit ups (no arms) 3 Abmat Sit ups (arms) 3 Inch Worms 10 sec Handstand Hold Snatch Push Press + Overhead Squat (No Measure) 2 Snatch Push Press + 2...
Read moreMayhem Affiliate Bodybuilding 12/12/2022
Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read moreMayhem Affiliate 12/12/2022
Open Gym Strength and Conditioning – CrossFit ***OPERATION GIFT-A-WOD*** Starting tomorrow, Open gym will hold it’s first annual Christmas fundraiser. For two weeks you will have the opportunity to...
Mayhem Affiliate 12/11/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) “BikeErg Lactate Threshold” 2 Rounds 3x (3 Min at RPE7.5, 2...
Read moreMayhem Affiliate 12/10/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- Every minute (7:00) 8 Dual DB Deadlifts 4 Box Step Ups 5/4 Calorie Row 2. Workout Prep 2 sets...
Read moreMayhem Affiliate Bodybuilding 12/10/2022
Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read moreMayhem Affiliate 12/09/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo + Crossover Symmetry or Banded 7’s Warm Up -into- 3 sets: 30-second Bike (build in pace) 5 Front Squats (empty...
Read moreMayhem Affiliate Bodybuilding 12/9/2022
Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read morePre Teens (8-12) – Fri, Dec 9
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 5 Jump Squats 5 Pushups 5 Supermans 5 Burpee Skill Overhead Squat Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 3 Snatch 6 OVHD Squats 9 Box Jumps
Read moreMayhem Affiliate 12/08/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 3 sets: 10 PVC Pass throughs 5 Kip Swings 5 Low Box Jumps 10 Sit Ups 2. Workout Prep 1 set: 3 Toes...
Read more