L.I.F.E. – Thu, Aug 22
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds Air Bike :30 Easy :20 Medium :10 Hard 6:00 AMRAP 6 Pass Throughs/Around World r/l 4 Air Squats 2 Push Ups 4 Up Downs 6 Alternating [...]
Mayhem Affiliate Bodybuilding 8/22/2024
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 [...]
Burgener Strength (Oly) – Wed, Aug 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 [...]
L.I.F.E. – Wed, Aug 21
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 rounds :30 Ski or Row :15 Hang from bar 10 toe to heel 8 Air SquatsMetcon (AMRAP - Rounds and Reps) 18 min Amrap 250m ski or [...]
Mayhem Affiliate Bodybuilding 8/21/2024
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 [...]
Mayhem Affiliate Bodybuilding 8/20/2024
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, Aug 20
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 7 Rounds :30 Row 1 Crossover Exercise or Banded 7's Exercise 3 Dead Bugs r/l 1 Inchworm Empty Barbell Shoulder Press Warm UpMetcon (AMRAP - Rounds and Reps) [...]
Mayhem Affiliate Bodybuilding 8/19/2024
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 [...]
L.I.F.E. – Mon, Aug 19
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Cross Over Symmetry or Banded 7s 5 Up Downs 10 yd Walking on toes 5 Air squats 10 yd Walking lunge 5 Sit ups 10 yd Walking on [...]
Burgener Strength (Oly) – Mon, Aug 19
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)3 Sets :30 Single Arm Kettlebell Front Rack Wall Sit Hold 5 Heel Elevated Goblet Squats 10 Renegade Row HEAVY (5 each side) [...]