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GYM1010

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  • Mayhem Affiliate 01/28/2023

    Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 1:00 Row (Legs only) 1:00 Row (Arms only) 1:00 Row (Normal) – into – 3 sets 4 Rope Pull Ups (strict…

  • Mayhem Affiliate 01/27/2023

    Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 20 seconds Single Unders 5 Wall Balls Thrusters 5 Deadbugs (each) 3 Muscle Up Transition…

  • Mayhem Affiliate 01/26/2023

    Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 8 min AMRAP P1: 1:00 Machine P2: 3 Inch Worms 5 Deadbugs (each side) 5 Roll and…

  • Mayhem Affiliate 01/25/2023

    Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 6 min AMRAP 30 sec bike (easy) 20 sec bike (mod) 10 sec bike (hard)…

  • Mayhem Affiliate 01/24/2023

    Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3:00 Assault/Echo Bike (each pace) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each…

  • Mayhem Affiliate 01/23/2023

    Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 30 sec row (easy) 20 sec row (mod) 10 sec row (hard) 5 world’s greatest…

  • Mayhem Affiliate 01/22/2022

    Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard 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 Sets 3200m at RPE3-4 90sec at RPE2-3 2000m…

  • Mayhem Affiliate 01/21/2023

    Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine (30 seconds moderate- fast/30 seconds slow) -into- 3 sets: 10 Goblet Squats (2 second pause at the bottom) 10…

  • Mayhem Affiliate 01/20/2023

    Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warm Up -into- 3 sets: 10 Dumbbell Suitcase Deadlifts (each side) 3 Inch…

  • Mayhem Affiliate 01/19/2023

    Announcements SIGN UP FOR A 15MIN GOAL SETTING MEETING HERE! 15MIN GOAL SETUP MEETING SIGN UP CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s Warm Up -into- 6 min AMRAP 5 GHD’s to parallel (focus on leg extension) 1 max…