L.I.F.E. – Wed, Aug 7
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 min Air Bike -Into- 4 min AMRAP 4 Suitcase Dumbbell Deadlift (each) 4 Alt. Hang Dumbbell Snatch 4 Up Downs + jump/step over DumbbellMetcon (2 Rounds for [...]
Burgener Strength (Oly) – Wed, Aug 7
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 8/7/2024
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, Aug 6
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Row 10 PVC Pass Throughs 5 PVC Around World r/l 5 PVC Thrusters 3 Inchworms 5 yd Empty Sled Push + 5 yd Empty Sled [...]
Mayhem Affiliate Bodybuilding 8/6/2024
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, Aug 5
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Movement Prep/Warm Up (No Measure)3 Sets :30 Wall Sit Hold :30 Goblet Squat Hold 10 Kettlebell Gorilla Row 10 Banded Glute Bridge Dumbbell Floor Press -Then- [...]
Mayhem Affiliate Bodybuilding 8/5/2024
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 5
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 10:00 AMRAP 1:00 Machine 10 Single Arm Dumbbell Shoulder Press (each) 10 Sit Ups 10 Deadbugs 10 Roll and reach 5 Deadlifts (empty bar)Metcon (Time) Teams of 2 [...]
Mayhem Affiliate Bodybuilding 8/3/2024
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 [...]
Burgener Strength (Oly) – Sat, Aug 3
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 [...]