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GYM1010

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  • Mayhem Affiliate 01/18/2023

    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 Rounds 30 sec Row 30 sec Bike 30 sec Ski 5 Down Dog/Seal Pose Transition 2. Workout Prep 20 seconds…

  • Mayhem Affiliate 01/17/2023

    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* Warmup Hip Halo Warmup -into- 6 min AMRAP 5 Dumbbell Thrusters (light weight – build across) 4 Box Step Up (Total…

  • Mayhem Affiliate 01/16/2023

    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 Warmup Hip Halo Warmup -into- 6 min AMRAP 3 Power Clean (empty bar – build across) 5 Up Downs to seal…

  • Mayhem Affiliate 01/15/2022

    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 Intervals” 4x (1 Min Mod (75-80 RPM)/1 Min Hardest (105-110 RPM))…

  • Mayhem Affiliate 01/14/2023

    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 -into- Crossover Symmetry or Banded 7’s -into- 3 sets 10 Single Arm Dumbbell Bench Press (Each) 10 Alternating V-Ups…

  • Mayhem Affiliate 01/13/2023

    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 Hour (Everything Included) Hip Halo Warmup -into- 3 sets (10:00 cap) 10 Box Step Ups 10 Dumbbell Suitcase Deadlifts (each) 5 Single Arm Dumbbell Shoulder Press 1…

  • Mayhem Affiliate 01/12/2023

    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- 6 min AMRAP 30 Single Unders 5 Front Squats (empty bar) 5 Muscle Cleans (empty bar) (3-4…

  • Mayhem Affiliate 01/11/2023

    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 10 min AMRAP 30 sec row (easy) 20 sec row (mod) 10 sec row (easy) 5 GHD’s to parallel (focus on…

  • Mayhem Affiliate 01/10/2023

    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) 4 sets 30 sec Row (easy pace) 5 Wallballs (focus on arm cycling/breathing) 5 Alternating V-ups (each side) 5 Sumo Deadlifts (empty bar) 5 High Elbows (High Hang)…

  • Mayhem Affiliate 01/09/2023

    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 Warmup -into- 6 min AMRAP 30 sec assault bike 5 Strict Press (empty bar – build across) 5 Banded…