L.I.F.E. – Wed, Jul 10
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up8:00 :30 Row 10 PVC Around the World 10 PVC Pass Throughs 10 PVC Press 10 Bird Dog :15 PlankMetcon (AMRAP - Rounds and Reps)15 min AMRAP 300/200m Row [...]
Mayhem Affiliate Bodybuilding 7/10/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)10-9-8-7-6-5-4-3-2-1 (at moderate pace) Dumbbell Deadlift (2x70s/50) Dumbbell Front Squat (2x70s/50) *Superset each movement -rest 90 seconds after each set of front squats- -rest [...]
Burgener Strength (Oly) – Wed, Jul 10
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 9
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up2 Rounds :30 Bike Erg or Air Bike 5 PVC Good Mornings 5 PVC Thrusters :30 Ski or Row 5 Heel/Toe Rocks 5 Mountain Climbers :30 Jump Rope or [...]
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 8
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 8
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up3 Rounds 1:00 Air Bike 5 PVC Pass Throughs/Around the Worlds 5 PVC Good Mornings 5 Bird Dogs 5 Sit UpsMetcon (AMRAP - Rounds and Reps)9:00 AMRAP 5 - [...]
Mayhem Affiliate Bodybuilding 7/8/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)Strict JT 21-15-9 Strict Handstand Push-ups Strict Ring Dips Strict Push Ups -rest 3 minutes- “Pulling” JT 21-15-9 Strict Pull Ups Feet Elevated Ring Rows *45 [...]
Mayhem Affiliate Bodybuilding 7/6/2024
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) – Sat, Jul 6
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 [...]