Announcements Armed & Fit Morning classes Monday – Friday will resume to 8 am schedule! CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump (Shoulders & Arms) (Checkmark) For steady movement 10-9-8-7-6-5-4-3-2-1 Dumbbell Shoulder Press** (2x50s/35) Complete 5 Ring Dips after each set **If you can’t start out the workout unbroken for […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 sets: 5 Single Arm Dumbbell Push Press (left and right) 5 Single Arm Dumbbell Bench Press (left and right) 10 Alternating V-Ups 5 Knee Hand Release Push Ups 2. Workout Prep 2 sets: 100m Ski (Or […]

Announcements Armed & Fit Morning classes Monday – Friday will resume to 8 am schedule! CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard () THURSDAY OVERVIEW (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have certain functional fitness elements in […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants 10 Banded Squats -into- 3 sets 10 PVC Pass Throughs 10 PVC Around the Worlds (left and right) 5 PVC Snatch Push Press 4 PVC Overhead Squats 3 PVC Pressing Snatch Balance 2 PVC […]

Announcements Armed & Fit Morning classes Monday – Friday will resume to 8 am schedule! CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump (Legs & Core) (Checkmark) 6 sets: 12/10 Calorie Standing Bike Erg 10 Box Jump Overs (24/20) 8 Back Squats* (155/105) -rest 1:1 b/t sets- -rest 3-5 minutes- 4 […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation: Hinshaw Warm-Up Perform each drill for 10m out, then walk back * High knee karaoke (over, over, walk, walk) * Over hurdle (heel, toe) * Knee to chest * Figure 4 (1 sec) * Lunge with reach overhead * Lunge […]

Announcements Armed & Fit Morning classes Monday – Friday will resume to 8 am schedule! CrossFit Armed – Armed Build and Motor Build 3 sets of deadlift x 10 reps @21×1 rest 90 sec good goal for loading would be 65-70% Motor AMRAP 10 min 5 strict pull ups 10 dumbbell box step-ups 20 plank […]

Announcements Armed & Fit Morning classes Monday – Friday will resume to 8 am schedule! CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard () 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 […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs -into- 7:00 AMRAP 5 Inch Worms + Dynamic Squat Stretch 5 Clean Grip Deadlifts (empty bar) 4 High Hang Muscle Cleans (empty bar) 3 Front Squats (empty bar) 2. Strength […]

Announcements Armed & Fit Morning classes Monday – Friday will resume to 8 am schedule! CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump! (Push/Pull) (Checkmark) 5 sets: AMRAP 2 Minutes 20 Bench Press (135/95) *Max Calorie Ski (OR Row) in the remaining time -Rest 2:00 Between sets- *If you cannot get […]