L.I.F.E. – Thu, Sep 26
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 mins on Bike Erg or Air Bike at a good warm up pace Then 2 rounds 8 Heel to toe Rock 10 Jump Rope Singles or Plate [...]
Burgener Strength (Oly) – Wed, Sep 25
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 9/25/2024
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. – Wed, Sep 25
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min amrap 10 cal Bike Erg (or 8 cal Air Bike) :15 Plank hold 4 Dumbbell Bent over Row/side 4 Dumbbell Hang Power Clean/sideMetcon (AMRAP - Rounds [...]
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. – Tue, Sep 24
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 10 min Amrap 5 cal Air Bike :15 Bar Hang 5 PVC Good Mornings 5 PVC Pass Throughs 5 Empty Bar Deadlifts (Add weight after each round)Metcon (Calories) [...]
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) – Mon, Sep 23
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, Sep 23
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 5 sets of Rolling 1x Burpee Penalty for every meter over or under 100m (5 burpee max)Metcon (AMRAP - Rounds and Reps) AMRAP 10 Minutes 10 Kettlebell Swings [...]
Burgener Strength (Oly) – Sat, Sep 21
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 [...]