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...
Read moreReign baseball – Tue, Jul 18
Open Gym Strength and Conditioning – Reign baseball general warmup general warm-up (No Measure) Goal is to improve mobility high knee pulls russian kicks reach and pull hurdles (forward) hurdles (backwards) sweep the floor lunge and twist...
Read moreBodybuilding – Mon, Jul 17
Open Gym Strength and Conditioning – Bodybuilding Chest and tricep warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) 10 wall angels 5...
Read moreCrossFit – Sat, Jul 15
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s -into- 10:00 Amrap 10 Single Arm Up Right Rows (each) 10 Single Arm Dumbbell Bench Press (each) 10-sec Dead Hang 150m Row (build in pace) Movement...
Read moreCrossFit – Fri, Jul 14
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine -into- 3 sets: 10 PVC Pass Throughs 3 Inch Worms + 6 Pike Push-ups 10 Dumbbell RDL’s (each) 3 Deadlifts (empty bar) Strength overview Athletes will be working back and forth...
Read moreBodybuilding – Fri, Jul 14
Open Gym Strength and Conditioning – Bodybuilding 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 Shoulder Press (4 sets...
Read moreCrossFit – Thu, Jul 13
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s -into- 3 sets: 5 Kip Swings 5 Bent Over Dumbbell Rows 5 Dumbbell Muscle Cleans + Shoulder Press 5 Low Box Jumps 5 Pause Bench Press (empty bar- build...
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