L.I.F.E. – Fri, Oct 18
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 rounds 1:00 Ski or Jog 1:00 Bike Erg or Air Bike 1:00 Row -Into- 3 Rounds 10 Air Squats 10 Deadbugs 10 Wall Ball Push PressMetcon (AMRAP [...]
L.I.F.E. – Thu, Oct 17
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP 1:00 Machine 5 PVC Pass Throughs/Around the World r/l 5 Good Mornings 5 Air SquatsMetcon (AMRAP - Rounds and Reps) Teams of 2 (1:1) 15:00 AMRAP [...]
Mayhem Affiliate Bodybuilding 10/17/2024
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 [...]
L.I.F.E. – Wed, Oct 16
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Air Bike - 4 rounds of :20 Work :10 Rest (2 minutes total) -Into- 3 Rounds 5 Hanging knee raises 5 Air squats w/2 sec hold 5 Heel [...]
Burgener Strength (Oly) – Wed, Oct 16
AnnouncementsSATURDAY OCT 19CrossFit Kota has a fundraiser/benefit for Coach Chase and his wife after they lost their son Conlyn. They will have a WOD at 10 am and a chili cook-off as well as a [...]
Burgener Strength (Oly) – Wed, Oct 16
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 10/16/2024
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, Oct 15
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Row 5 PVC Pass Throughs/Around World 5 PVC Good Mornings 5 Air Squats :30 Bike Erg or Air Bike 3 Inchworms 10 Dead BugsMetcon (Time)Teams [...]
Mayhem Affiliate Bodybuilding 10/15/2024
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, Oct 14
AnnouncementsSATURDAY OCT 19CrossFit Kota has a fundraiser/benefit for Coach Chase and his wife after they lost their son Conlyn. They will have a WOD at 10 am and a chili cook-off as well as a [...]