L.I.F.E. – Mon, Oct 7
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 5:00 AMRAP :30 Bike Erg or AIr Bike 5 PVC Pass Throughs/Around World 5 Good Mornings 5 Dead Bugs R/L Into... Barbell Push Press Review as a group [...]
Mayhem Affiliate Bodybuilding 10/7/2024
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, Oct 5
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 [...]
L.I.F.E. – Fri, Oct 4
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s Then 4 Rounds :30 Row, :30 rest Then 5 min warm up to get weight on bar for Barbell DeadliftMetcon (AMRAP - Rounds [...]
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. – Thu, Oct 3
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 4 Rounds 5 Inch Worms 5 Air Squats 5 Up Downs 5 Lunges each LegMetcon (AMRAP - Rounds and Reps) 8 min AMRAP 8/6 Calorie Air Bike 8 [...]
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 [...]
L.I.F.E. – Wed, Oct 2
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds :30 sec Ski or Row 10 PVC Pass throughs 10 PVC Good Mornings 10 Air squats 10 Heel to toe rock 10 Ankle circlesMetcon (Time) 4 [...]
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 [...]