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 - 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 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 2:00 ON/1:00 Rest 8 [...]

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 we will be working [...]

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 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 Cal Row 20yd Sled [...]

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 2 mins on Bike Erg or Air Bike at a good warm up pace Then 2 rounds 8 Heel to toe Rock 10 Jump Rope Singles or Plate Hops 5 Light weight [...]

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 [...]