CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 Rounds :30 Ski or Row 5 PVC Pass Throughs/Around World r/l 5 Air Squats 5 Good Mornings 2 Rounds 10 Heel/Toe Rocks 5yd. Empty Sled Push or 5yd. walking lunge 10 [...]

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 [...]

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 - L.I.F.E.View Public WhiteboardWarm-up 5:00 AMRAP :30 Bike Erg or AIr Bike 5 PVC Pass Throughs/Around World 5 Good Mornings 5 Dead Bugs R/L Into... Barbell Push Press Review as a group (with PVC) Then...work up [...]

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 [...]

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 Crossover Symmetry or Banded 7s Then 4 Rounds :30 Row, :30 rest Then 5 min warm up to get weight on bar for Barbell DeadliftMetcon (AMRAP - Rounds and Reps) 3 sets [...]

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 - L.I.F.E.View Public WhiteboardWarm-up 4 Rounds 5 Inch Worms 5 Air Squats 5 Up Downs 5 Lunges each LegMetcon (AMRAP - Rounds and Reps) 8 min AMRAP 8/6 Calorie Air Bike 8 Elevated Push Ups 8 [...]

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 [...]