L.I.F.E. – Fri, Aug 16
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s Then 3 rounds 1 min Air Bike 15 Sec Double Kettlebell Farmery hold 5 Russian Kettlebell SwingsMetcon (AMRAP - Rounds and Reps) 18 [...]
Mayhem Affiliate Bodybuilding 8/16/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing [...]
L.I.F.E. – Thu, Aug 15
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 rounds 1:00 Machine of choice (row/ski/bike/run) 10 Step ups 10 yard sled push (or 25ft lunge) 10 Kettlebell SwingsMetcon (AMRAP - Reps)7 min AMRAP 25 Wall Balls [...]
Mayhem Affiliate Bodybuilding 8/15/2024
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 in [...]
Burgener Strength (Oly) – Wed, Aug 14
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. – Wed, Aug 14
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7's With Hip Halo 2 Rounds 5 Burpees 5 Dumbbell Shoulder Press (light) 5 Box Step ups each legMetcon (AMRAP - Rounds and Reps) [...]
Mayhem Affiliate Bodybuilding 8/14/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing [...]
L.I.F.E. – Tue, Aug 13
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 Clock :30 Air Bike 3 PVC Pass Throughs/Around World r/l 6 Good Mornings 3 Squat Jumps 6 Cossack Squats 3 InchwormsMetcon (Calories) 3 Rounds 6 min AMRAP [...]
Mayhem Affiliate Bodybuilding 8/13/2024
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 [...]
Mayhem Affiliate Bodybuilding 8/12/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as [...]