L.I.F.E. – Fri, Apr 12
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 5 Rounds of Rowling 100m -/+ Up Downs Then 4 rounds 6 Box Step-up 6 Light Kbell swings 6 PVC Around the World 6 Pvc Pass-throughsMetcon (Time) Team [...]
Mayhem Affiliate Bodybuilding 4/12/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)5 Rounds 10 Wall Facing Strict Handstand Push Up 1 Legless Rope Climb (OR 4 L Sit Chin Ups) -rest 2 minutes- 5 Rounds [...]
Mayhem Affiliate Bodybuilding 4/11/2024
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 [...]
L.I.F.E. – Thu, Apr 11
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 7 min Amrap 10 Heel/Toe Rocks 3 Air Squats 5 PVC Pass Throughs/Around World r/l 5 Good Mornings 3 Toe Taps r/l 1 InchwormMetcon (AMRAP - Rounds and [...]
L.I.F.E. – Wed, Apr 10
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min Amrap 6 cal Ski or Row 6 Up Downs 6 Jumping Squats :20 sec Plank 6 Box step upsMetcon (AMRAP - Rounds and Reps) 15 Min [...]
Mayhem Affiliate Bodybuilding 4/10/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)5 Sets 7 Kettlebell Lateral Box Step Up (24/20) (53/35) (each side) 90ft Sled Push (Moderate) 11 Front Squats* (165/115) -rest 1 minute b/t [...]
Burgener Strength (Oly) – Wed, Apr 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, Apr 9
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7's 7 Rounds :30 Bike Erg or Air Bike 2 Lunge Steps 3 Air Squats 4 Good MorningsMetcon (Checkmark) E2MOM --- 16 min. 6 [...]
Mayhem Affiliate Bodybuilding 4/9/2024
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 [...]
L.I.F.E. – Mon, Apr 8
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8 min AMRAP 1 min Air Bike 10 heel to toe rocks 5 inch worms 5 air squats 5 hand release push ups 8 PVC around the world [...]