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 - 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 - 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 [...]

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 8:00 AMRAP :30 Row 5 PVC Pass Throughs/Around World 5 PVC Good Mornings 5 Air Squats :30 Bike Erg or Air Bike 3 Inchworms 10 Dead BugsMetcon (Time)Teams of 2 4 Rounds [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3:00 Bike -into- 3 Sets 10 Single Arm Dumbbell Suitcase Deadlifts (per side) 10 Sit Ups 10 Single Arm Dumbbell Bench Press (each)\ 10 Ring RowsMetcon (AMRAP - Rounds and Reps) 20:00 [...]

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 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 the ONLY workout for [...]

CrossFit FC East - Burgener Strength (Oly)View Public WhiteboardWeek 2 Day 1 - Videos (No Measure)Today we are doing the Power Clean waves from this video: youtube.com/watch?v=s0Uq1UwZza4 and the Push Press + Push Jerk + Jerk complex from this [...]