Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Clean) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell Perform...
Read moreMayhem Affiliate Bodybuilding 9/06/2023
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...
Read morePre Teens (8-12) – Wed, Sep 6
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Run 400m then Dynamic Warm ups( Set a length) Butt Kickers Karaoke Lunge with Twist Cherry Pickers( Super Mario) Skill Work Squat Cleans We are working on full cleans today...
Read moreMayhem Affiliate 09/05/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) 10 minutes with a PVC or Empty Barbell...
Read moreMayhem Affiliate Bodybuilding 9/05/2023
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...
Read moreTeens – Tue, Sep 5
Open Gym Strength and Conditioning – Teens 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 Hang...
Read moreMayhem Affiliate Bodybuilding 9/04/2023
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...
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...
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