CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)10 sets (1 set every 3 minutes) 14/12 Calorie Echo Bike 14 Jumping Split Lunges 7 Front Squats (135/95) -rest as needed- 10x10 Russian [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8 mins :30 sec Bike or Jog 5 Kbell Deadlift 5 Kbell Hang clean L 5 Kbell Hang clean R 5 Russian Kbell swing 5 American Kbell swing [...]
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Starting 2 Deload Weeks in MBS (No Measure)"We are starting 2 deload weeks here in Mayhem Burgener Strength. The purpose of these deload weeks is to [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 rounds :30 Row 5 Pass Throughs 5 Around The Worlds 5 Good Mornings 3 Seated Single Arm Light Dumbbell Press /arm 5 Bird Dogs / arm 5 [...]
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 - Burgener Strength (Oly)View Public Whiteboard ()Starting 2 Deload Weeks in MBS (No Measure)"We are starting 2 deload weeks here in Mayhem Burgener Strength. The purpose of these deload weeks is to [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds 1:00 Machine 5 Air Squats 5 Sit Ups 5 Inchworms + Push upsMetcon (3 Rounds for time) In Teams of 2: 30/21 Cal Row Cal Ski [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)5 sets: 10 Strict Pull-Up -rest 30 seconds- 15 Neutral Grip Banded Lat Pulldown -rest 30 seconds- 10 Bench Press at RPE 8 -rest 30 seconds- [...]
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 [...]