L.I.F.E. – Mon, Apr 1
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8 min Warm up Tabata Air Bike - 8 rounds of :20 sec work/:10 sec rest (4 minutes total) 2-3 rounds (until 8 minutes) of: 3 med ball [...]
Burgener Strength (Oly) – Mon, Apr 1
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side [...]
Mayhem Affiliate Bodybuilding 4/1/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these [...]
Mayhem Affiliate Bodybuilding 3/30/2024
CrossFit FC East - BodybuildingView Public Whiteboard ()Bodybuilding RPE ScaleRPE 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 [...]
Burgener Strength (Oly) – Sat, Mar 30
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1) Crossover Symmetry OR Banded 7s 2) Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 [...]
Mayhem Affiliate Bodybuilding 3/29/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend [...]
L.I.F.E. – Fri, Mar 29
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s -into- 3 sets 10 pvc pass-throughs 5 Ring Rows 10 Sit Ups 5 Goblet SquatsMetcon (AMRAP - Rounds and Reps)AMRAP 10 10 Pike [...]
Mayhem Affiliate Bodybuilding 3/28/2024
CrossFit FC East - BodybuildingView 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 [...]
L.I.F.E. – Thu, Mar 28
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 10 min amrap :30 Ski or Row 5 PVC PassThroughs / Around the Worlds 5 Good Mornings with PVC 5 Air Squats 10 Heel/Toe RocksMetcon (AMRAP - Rounds [...]
L.I.F.E. – Wed, Mar 27
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8 min Amrap 30 Jump rope 8 PVC Good Mornings 8 Dumbbell Overhead Press (light) 8 Dumbbell Deadlifts (light to moderate) 10 Toe to heel rocksMetcon (AMRAP - [...]