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 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 - 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 [...]

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 6 min amrap 10 cal Bike Erg (or 8 cal Air Bike) :15 Plank hold 4 Dumbbell Bent over Row/side 4 Dumbbell Hang Power Clean/sideMetcon (AMRAP - Rounds and Reps) 16 min [...]

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 10 min Amrap 5 cal Air Bike :15 Bar Hang 5 PVC Good Mornings 5 PVC Pass Throughs 5 Empty Bar Deadlifts (Add weight after each round)Metcon (Calories) 5 Rounds 3 min [...]

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 [...]