L.I.F.E. – Tue, Mar 12
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm up 8:00 AMRAP :30 Bike Erg 5 PVC Pass Throughs/Around World r/l 5 PVC Sumo DLHP 5 Good Mornings 5 Bird Dogs r/l 5 Dead Bugs r/l 5 [...]
Mayhem Affiliate Bodybuilding 3/12/2024
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) – Mon, Mar 11
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 clean warm-up Front squat skill transfer exercises 3x [...]
Mayhem Affiliate Bodybuilding 3/11/2024
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 [...]
L.I.F.E. – Mon, Mar 11
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 sets: 1:00 Machine 10 Banded Air Squats 5 Suitcase Deadlift (each) 5 Single Arm bent over Dumbbell Row (each)Metcon (AMRAP - Rounds and Reps) 3 sets AMRAP [...]
Mayhem Affiliate Bodybuilding 3/9/2024
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 9
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 3/8/2024
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 8
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 Rounds 3 down and Back 10 Leg swings F/B S/S 5 Inch worms -Into- 3 Rounds :30 sec Jog 5 Floor Plate Press 3 Inverted row w/BarbellMetcon [...]
Mayhem Affiliate Bodybuilding 3/7/2024
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 [...]