L.I.F.E. – Tue, Oct 1
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s Then 4 Rounds :30 sec Bike Erg or Air Bike 6 Iron Cross 5 Sit Ups 4 Air SquatsMetcon (Time) 4 Rounds 12 [...]
Mayhem Affiliate Bodybuilding 9/24/2024
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. – Mon, Sep 30
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Warm up 6 mins :40 sec Row 5 Inch worms 5 Calf raises 5 Heel to toe rock :20 sec PlankMetcon (AMRAP - Rounds and Reps) 24:00 AMRAP [...]
Burgener Strength (Oly) – Mon, Sep 30
CrossFit FC East - Burgener Strength (Oly)View Public WhiteboardMessage from Coach Sage about the new cycle! (No Measure)"What’s up Mayhem Burgener Strength family!!! Welcome to our brand new, Into the Storm program!! During this program [...]
Mayhem Affiliate Bodybuilding 9/23/2024
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 [...]
Burgener Strength (Oly) – Sat, Sep 28
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 9/28/2024
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 9/27/2024
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. – Fri, Sep 27
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min Warm up 1 min on any machine 5 Inch worms 5yd empty sled push + 5 yd empty sled pull OR 10 yard lungeMetcon (Time) 15/12 [...]
Mayhem Affiliate Bodybuilding 9/26/2024
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 [...]