L.I.F.E. – Fri, Mar 8
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 Rounds 3 down and Back 10 Leg swings F/B S/S 5 Inch worms -Into- 3 Rounds :30 sec Jog 5 Floor Plate Press 3 Inverted row w/BarbellMetcon [...]
Mayhem Affiliate Bodybuilding 3/8/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend [...]
L.I.F.E. – Thu, Mar 7
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 Rounds :30 Assault Bike 5 PVC Good Mornings 3 Inchworms :30 Ski Erg 5 PVC SDLHP 3 Air SquatsMetcon (Checkmark) Teams of 2 P1 - Every 2:00 [...]
Mayhem Affiliate Bodybuilding 3/7/2024
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 [...]
Burgener Strength (Oly) – Wed, Mar 6
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep: - Burgener snatch warm-up - Snatch skill transfer exercises [...]
L.I.F.E. – Wed, Mar 6
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds of Rowling (5 Rep Max Burpee Penalty) -Into- 5 min AMRAP 30 sec Single unders 10 Plate toe taps each side 10 Heel to toe rock [...]
Mayhem Affiliate Bodybuilding 3/6/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend [...]
L.I.F.E. – Tue, Mar 5
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 sets 1:00 Bike Erg 5 PVC Pass Throughs/Around World r/l 5 Dead Bugs r/l 5 yd. Empty Sled Push/Pull Back 5 Single Leg Box Step Ups 10 [...]
Mayhem Affiliate Bodybuilding 3/5/2024
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, Mar 4
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep Burgener clean warm-up Front squat skill transfer exercises 3x [...]