Burgener Strength (Oly) – Mon, Mar 18
AnnouncementsBring a friend day for the first quarter is Saturday March 23rd at 8AM! There is a spot on the whiteboard for you to put your name down and the friend that you're bringing! We [...]
Burgener Strength (Oly) – Sat, Mar 16
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep: - Burgener snatch warm-up - Snatch skill transfer exercises [...]
Mayhem Affiliate Bodybuilding 3/16/2024
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 [...]
L.I.F.E. – Fri, Mar 15
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up With Partner *2 machines you pick 6:00 Amrap 1:00 each machine 5 Air squats 5 Good mornings 5 Light D-ball to shoulder each sideMetcon (Calories) Teams of 2 [...]
Mayhem Affiliate Bodybuilding 3/15/2024
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 [...]
Mayhem Affiliate Bodybuilding 3/14/2024
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 14
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Row 5 PVC Pass Throughs/Around World r/l 5 PVC Thrusters 5 Plate G2O 5 Floor Plate PressMetcon (AMRAP - Rounds and Reps) Teams of 2 [...]
Mayhem Affiliate Bodybuilding 3/13/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (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. – Wed, Mar 13
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm up Assault bike 8 rounds :20 work/:10 rest -Into- 5 mins 10 Heel to toe rock 5 Box step ups R/L side 5 Inch worms* 5 Dumbbell press [...]
Burgener Strength (Oly) – Wed, Mar 13
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep: - Burgener snatch warm-up - Snatch skill transfer exercises [...]