L.I.F.E. – Thu, Jul 18
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up8:00 AMRAP 30-second Row 3 Deadlifts (empty to build across) 3 Hang cleans (empty to build across) 10 Heel toe rock 3 Up downs + bar step overMetcon (Calories)15 [...]
Mayhem Affiliate Bodybuilding 7/11/2024
CrossFit FC East - Bodybuilding View 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 [...]
L.I.F.E. – Wed, Jul 17
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up2 sets 1 min on Bike 30 Single jump rope 5 Hanging Knee raises 5 Alt. V ups 5 Front squats -into- 1 set 20 Single unders 5 hanging [...]
Mayhem Affiliate Bodybuilding 7/10/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)Every Minute (21 Minutes) 7 Rounds Minute 1: 10 Back Squats (at 65-70% of 1RM) Minute 2: 20 yard Sled Push (Heavy) Minute 3: [...]
Burgener Strength (Oly) – Wed, Jul 17
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. – Tue, Jul 16
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up8:00 AMRAP 30-second Row 8 Lunge Steps 8 Good Mornings with PVC 8 Heel/Toe Rocks 30-second Ski or Row 8 Roll n' Reach 8 Iron Cross 10 yd. Sled [...]
Mayhem Affiliate Bodybuilding 7/9/2024
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) – Mon, Jul 15
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. – Mon, Jul 15
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-upCrossover Symmetry or Banded 7s -into- 8:00 AMRAP 30-second Ski or Row 5 Bar Push Ups 5 Sit Ups 5 Goblet SquatsMetcon (AMRAP - Rounds and Reps)22min AMRAP: 200/160m [...]
Mayhem Affiliate Bodybuilding 7/8/2024
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 [...]