Open Gym Strength and Conditioning – CrossFit Saturday May 29th we will have our annual “Murph” day. Come get started bright and early before the heat sets in. First heat will run at 6am. Food and refreshments will be provided...
Read more5/12/21
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 more5/12/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Burgener clean 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 more5/11/21
Open Gym Strength and Conditioning – CrossFit Saturday May 29th we will have our annual “Murph” day. Come get started bright and early before the heat sets in. First heat will run at 6am. Food and refreshments will be provided...
Read more5/10/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Leg Primer C (No Measure) 20 each side Over Unders 2 Rounds 15 Contralateral Single Leg Deadlifts Left 15 Contralateral Single Leg Deadlifts Right 2 Rounds 0:30s Glute...
Read more5/10/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Running warm-up (No Measure) 1. Hinshaw Warm up Hinshaw warm up written out Perform each drill for 10m out, then walk back High knee karaoke (over, over, walk, walk) Over hurdle...
Read more5/8/21
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 more5/7/21
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 more5/7/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Still Got the Lightning Dynamic Warm Up (No Measure) Knee Hugs, 4 Each Leg Heel to Butt Raise, 4 Each Leg Forearm to In-step into Hamstring Stretch, 4 each Leg Lunge With...
Read more5/7/21
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 more5/6/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up General flow (No Measure) 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles Reverse...
Read more5/6/21
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 more