Announcements NEW SCHEDULE IN EFFECT Monday, 2/3/25 GYM1010 – MAYHEM View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 10 Alternating V-Ups 3 Bench Press (Slow and controlled, empty bar) 5 Ring Rows 10 Single Arm Dumbbell Upright Row (each) 2. Strength 8 sets 2 Tempo Bench Press…

Announcements NEW SCHEDULE IN EFFECT Monday, 2/3/25 GYM1010 – MAYHEM View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Air Bike 5 Inchworms 3 Snatch Deadlifts (empty bar) 3 Hang Muscle Snatch (empty bar) 3 Power Snatch (empty bar) 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace)…

Announcements NEW SCHEDULE IN EFFECT Monday, 2/3/25 GYM1010 – MAYHEM View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Air Bike 5 Inchworms 3 Snatch Deadlifts (empty bar) 3 Hang Muscle Snatch (empty bar) 3 Power Snatch (empty bar) 2. Workout Prep 2 sets: 5/4 Calorie Bike (build in pace)…

Announcements NEW SCHEDULE IN EFFECT Monday, 2/3/25 GYM1010 – MAYHEM View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Cossack Squats 5 light Dumbbell Hang Cleans 5 Up Downs 5 Kip Swings 5 Ring Rows 3 Tempo Front Squats 2. Strength 8 sets 2 Tempo Front Squat (70-80%) Tempo =…

Announcements NEW SCHEDULE IN EFFECT Monday, 2/3/25 GYM1010 – MAYHEM View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Cossack Squats 5 light Dumbbell Hang Cleans 5 Up Downs 5 Kip Swings 5 Ring Rows 3 Tempo Front Squats 2. Strength 8 sets 2 Tempo Front Squat (70-80%) Tempo =…

Announcements NEW SCHEDULE IN EFFECT Monday, 2/3/25 GYM1010 – MAYHEM View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Row 30-second Jump Rope 10-second Handstand Hold 5 Pike Push Ups 2. Workout Prep 2 sets: 5/4 Calorie Row 10 Double Unders 3 Handstand Push Ups Workout Six Grandfathers (Time) Freedom (RX’d)…

Announcements NEW SCHEDULE IN EFFECT Monday, 2/3/25 GYM1010 – MAYHEM View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Row 30-second Jump Rope 10-second Handstand Hold 5 Pike Push Ups 2. Workout Prep 2 sets: 5/4 Calorie Row 10 Double Unders 3 Handstand Push Ups Workout Six Grandfathers (Time) Freedom (RX’d)…

CrossFit Juke Joint – CrossFit View Public Whiteboard Workout Option 1 Les Bleus (Time) Freedom (RX’d) 10-9-8-7-6-5-4-3-2-1 reps of 50ft Shuttle Runs Perform 6 Line Facing Burpees after each round * Each shuttle run rep is 25 feet down + 25 feet back. Independence 10-9-8-7-6-5-4-3-2-1 x50ft Shuttle Run 4 Line Facing Burpees after each round.…

CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 5 Up Downs 10 Step Back Lunges 5 Muscle Cleans (empty bar) 5 Shoulder Press (empty bar) 10 Alternating V-Ups 2. Workout Prep 3 sets: 3 Cleans and Jerks (build in weight) 4 Synchro…

Announcements NEW SCHEDULE IN EFFECT Monday, 2/3/25 GYM1010 – MAYHEM View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Banded 7s -into- 8:00 AMRAP 30-second Jump Rope 3 Inchworms 10-second Handstand Hold 5 Roll and Reach 2. Workout Prep 2 sets: 1 Wall Walk 10 Double Unders Workout Crossfit Games Open 21.1 RX…