L.I.F.E. – Wed, Jun 26
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Cross Over Symmetry Then Row Warm Drill :30 Arms only :30 Legs only :30 Full Body :30 Arms only :30 Legs only :30 Full BodyMetcon (AMRAP - Rounds [...]
Burgener Strength (Oly) – Wed, Jun 26
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 6/25/2024
CrossFit FC East - BodybuildingView Public WhiteboardBodybuilding 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 weight [...]
L.I.F.E. – Tue, Jun 25
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds :30 Row 5 PVC Pass Throughs 5 PVC Around the Worlds, each direction 5 PVC Good Mornings 5 Air Squats Then 3 Rounds 5 light Wall [...]
Mayhem Affiliate Bodybuilding 6/24/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)21-15-9 Bench Press (135/95) (RPE 5-6) 3-2-1 Legless Rope Climbs -rest 3-5 minutes- 15-12-12 Bench Press (155/105) (RPE 6-7) Strict Pull Ups -rest 3-5 minutes- 12-9-6 [...]
Burgener Strength (Oly) – Mon, Jun 24
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 [...]
L.I.F.E. – Mon, Jun 24
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min Amrap 5 cal on Bike Erg or Air Bike 5 Air Squats 5 cal on Bike Erg or Air Bike 5 Dball/Medball Clean to Shoulder 5 [...]
Burgener Strength (Oly) – Sat, Jun 15
CrossFit FC East - Burgener Strength (Oly)View Public WhiteboardNote about Percentage and RPE (No Measure)We have given RPE on most of the Power Lifts and some of the Oly lifts because we want you to [...]
Mayhem Affiliate Bodybuilding 6/15/2024
CrossFit FC East - BodybuildingView Public WhiteboardBodybuilding 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 weight [...]
Mayhem Affiliate Bodybuilding 6/14/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)For time: (moving at moderate pace) 1-2-3-4-5-6 Wall Walks 20 Calorie Ski Erg 80ft Dumbbell Overhead Carry (2x50/35) (OR 40ft Handstand Walk) -rest 5 [...]