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CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds :30 sec Ski or Row 10 PVC Pass throughs 10 PVC Good Mornings 10 Air squats 10 Heel to toe rock 10 Ankle circlesMetcon (Time) 4 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s Then 4 Rounds :30 sec Bike Erg or Air Bike 6 Iron Cross 5 Sit Ups 4 Air SquatsMetcon (Time) 4 Rounds 12 [...]

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 [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as [...]

CrossFit FC East - Burgener Strength (Oly)View Public WhiteboardMessage from Coach Sage about the new cycle! (No Measure)"What’s up Mayhem Burgener Strength family!!! Welcome to our brand new, Into the Storm program!! During this program [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Warm up 6 mins :40 sec Row 5 Inch worms 5 Calf raises 5 Heel to toe rock :20 sec PlankMetcon (AMRAP - Rounds and Reps) 24:00 AMRAP [...]

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 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 [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min Warm up 1 min on any machine 5 Inch worms 5yd empty sled push + 5 yd empty sled pull OR 10 yard lungeMetcon (Time) 15/12 [...]