L.I.F.E. – Wed, Sep 4
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up CrossOver Symmetry or Banded 7s W/ Hip Halo Then 2 rounds Alt. 1 min on Bike erg or Air Bike :30 sec Ski or RowMetcon (AMRAP - Rounds [...]
L.I.F.E. – Tue, Sep 3
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up CrossOver Symmetry or Banded 7s Then 3 Rounds :30 sec Row 5 single DB Bench Press/side 5 Lunges/sideMetcon (AMRAP - Rounds and Reps) 15 Min AMRAP 12/10 Cal [...]
Mayhem Affiliate Bodybuilding 9/3/2024
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 2
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds :30 sec Row 5 Empty barbell Deadlift (only go to mid shin) 5 Push Ups * In rounds 2 and 3, add weight to the deadliftsMetcon [...]
Mayhem Affiliate Bodybuilding 9/2/2024
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 2
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)3 Sets 5 Tempo Heel Elevated Goblet Squat (5 seconds down, 5 seconds up) 10 Heavy Kettlebell Gorilla Row (5 each side) 0:45 [...]
Mayhem Affiliate Bodybuilding 8/31/2024
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, Aug 31
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 8/30/2024
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, Aug 30
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP 30-second Ski or Row 5 PVC Good morning 5 PVC Pass Throughs/Around the World 15-second Jump Rope 5 Deadlifts (empty bar adding weight as you warm [...]