AnnouncementsSATURDAY OCT 19CrossFit Kota has a fundraiser/benefit for Coach Chase and his wife after they lost their son Conlyn. They will have a WOD at 10 am and a chili cook-off as well as a silent auction going on!CrossFit [...]

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 weight that provides a [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 rounds 1:00 Ski or Jog 1:00 Bike Erg or Air Bike 1:00 Row -Into- 3 Rounds 10 Air Squats 10 Deadbugs 10 Wall Ball Push PressMetcon (AMRAP - Reps) 16:00 AMRAP [...]

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 it as the ONLY [...]

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 in their base programming to [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP 1:00 Machine 5 PVC Pass Throughs/Around the World r/l 5 Good Mornings 5 Air SquatsMetcon (AMRAP - Rounds and Reps) Teams of 2 (1:1) 15:00 AMRAP 10 Plate Ground to [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Air Bike - 4 rounds of :20 Work :10 Rest (2 minutes total) -Into- 3 Rounds 5 Hanging knee raises 5 Air squats w/2 sec hold 5 Heel to toe rock 5 [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (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 the ONLY [...]

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 step R/L * 10 [...]

AnnouncementsSATURDAY OCT 19CrossFit Kota has a fundraiser/benefit for Coach Chase and his wife after they lost their son Conlyn. They will have a WOD at 10 am and a chili cook-off as well as a silent auction going on!CrossFit [...]