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CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s Hip Halo Then 2 rounds 4 Sandbag Cleans (or DB Hang Power Cleans) 4 Devils Press 8 Box Jumps (or Step Ups)Metcon (4 [...]

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 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6:00 Clock :30 Run or Bike 3 PVC Pass Throughs/Around World 3 Air Squats 3 Scap Pull Ups (Rig or Rings) 3 Inchworms 3 Heel/Toe Rocks 3 Ankle [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)10:00 AMRAP 300m Row (easy/moderate pace) 5 Bench Press (225/135)* -rest 5:00- 10:00 AMRAP 100ft Dumbbell Farmer Carry (2x100/70) 10 Deficit Push Ups (6/4 inches) -rest [...]

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 [...]

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-up3 Rounds 2 min on Bike Erg or Air Bike 5 Heel to toe rock 5 Box step ups 5 Inch worms 5 Up downs 10 Alternating Hang Dumbbell [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)For steady movement 10-9-8-7-6-5-4-3-2-1 Dumbbell Shoulder Press** (2x50s/35) Complete 5 Ring Dips after each set **If you can't start out the workout unbroken for [...]

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 3:00 Machine -into- Crossover Symmetry or Banded 7sMetcon (AMRAP - Reps) 15:00 AMRAP 10-9-8-7-6-5-4-3-2-1-2-3-4-… Cal Ski or Row KB Goblet Squats KB Swingscool down Walk/Bike 3 mins -into- [...]