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CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry + Hip Halo -into- 3 sets: 1:00 Machine 5 Goblet Squats 5 Wall Ball Slams (light)Metcon (Distance) 3 sets P1: 20 goblet squats & 20 slam [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (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 performing these [...]

Frontier Fitness SF 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 [...]

Frontier Fitness SF 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 [...]

Frontier Fitness SF East - L.I.F.E.View Public WhiteboardWarm-up 6 mins Amrap :30 sec Bike Erg 5 Sandbag squats light wt :30 sec Row :10 sec sandbag hold :30 sec Ski 5 sandbag squats light wtMetcon [...]

Frontier Fitness SF 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 [...]

Frontier Fitness SF East - L.I.F.E.View Public WhiteboardWarm up 7 Rounds :30 Assault Bike 1 Crossover Symmetry Exercise 2 Push Ups 3 Air SquatsMetcon (8 Rounds for calories) 8 Sets E3MOM 2 Rounds 6 Ring [...]

Frontier Fitness SF East - BodybuildingView Public Whiteboard ()Warm-up (No Measure)Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to [...]

Frontier Fitness SF East - L.I.F.E.View Public WhiteboardWarm-up 8 mins 10 cal on bike erg 5 air squats 5 wall ball shots 10 yd slep push 5 PVC good mornings 10 PVC pass throughs 10 [...]

Frontier Fitness SF 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 [...]