L.I.F.E. – Tue, Nov 12
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Hip Halo Activation Then 10 yard (each): Walk on Toes Walk on Heels Step knee up Step butt kick Step calf stretch (foot forward, straight leg, grab toe) [...]
L.I.F.E. – Mon, Nov 11
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min Amrap :20 sec Ski or Row 2 Burpees 4 Front Rack Lunges (with 1 or 2 DBs) 2 Hand Release Push Ups 4 Air Squats 6 [...]
Mayhem Affiliate Bodybuilding 11/11/2024
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, Nov 11
CrossFit FC East - Burgener Strength (Oly)View Public WhiteboardWeek 7 Day 1 - Videos (No Measure)Today we are doing the Power Snatch + Snatch Balance + Overhead Squat complex and the Power Snatch complex from [...]
Mayhem Affiliate Bodybuilding 11/9/2024
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) – Sat, Nov 9
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 11/8/2024
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, Nov 8
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s -into- 3 Rounds 1 min on Rower 5 Light Dumbbell Bench Press 5 Light Dumbbell Deadlifts *increase your dumbbell weight each round in [...]
L.I.F.E. – Thu, Nov 7
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 Rounds 5 PVC Pass Throughs/Around World r/l 5 Good Mornings 5 Air Squats 2 Rounds with a light Dumbbell 3 Dumbbell Shoulder Press each side 6 Alternating [...]
Mayhem Affiliate Bodybuilding 11/7/2024
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 [...]