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CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8 min Amrap :30 Ski or Row 5 Cat/Cows 5 SandBag to Shoulder (or 5 Medball Cleans) 25ft Sled Push 25ft Sled Pull *Non-sled variation in notesMetcon (AMRAP [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)5 sets: 12 Barbell Strict Press at RPE 7 10 Single Dumbbell Hammer Curls (each side) at RPE 7 8 Dumbbell French Press at [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP Partner Jog 5 Pass Throughs/Around World r/l 5 PVC Thrusters 5 Scap Pull Ups 5 Floor Plate Press 5 Up DownsMetcon (AMRAP - Rounds and Reps) [...]

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 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8 mins :30 sec Bike or Jog 5 Kbell Deadlift 5 Kbell Hang clean L 5 Kbell Hang clean R 5 Russian Kbell swing 5 American Kbell swing [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)10 sets (1 set every 3 minutes) 14/12 Calorie Echo Bike 14 Jumping Split Lunges 7 Front Squats (135/95) -rest as needed- 10x10 Russian [...]

CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Starting 2 Deload Weeks in MBS (No Measure)"We are starting 2 deload weeks here in Mayhem Burgener Strength. The purpose of these deload weeks is to [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 rounds :30 Row 5 Pass Throughs 5 Around The Worlds 5 Good Mornings 3 Seated Single Arm Light Dumbbell Press /arm 5 Bird Dogs / arm 5 [...]

CrossFit FC East - BodybuildingView Public WhiteboardBodybuilding 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 weight [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds 1:00 Machine 5 Air Squats 5 Sit Ups 5 Inchworms + Push upsMetcon (3 Rounds for time) In Teams of 2: 30/21 Cal Row Cal Ski [...]