CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3:00 Machine -into- 6 Min Amrap :30 sec Ski or Row 20 yd empty sled push (or 25 foot walking lunge) 5 Barbell Deadlift (building across)Metcon (AMRAP - Rounds and Reps)18 min [...]

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 Crossover symmetry or Banded 7s -Into- 5 min Amrap 5 box step up R/L 3 Inchworms 2 Wall walks halway up wall with a 3 sec holdMetcon (AMRAP - Rounds and Reps) [...]

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 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 Hip Halo -Into- 6 min amrap :45 sec Air Bike 3 Worlds Greatest Stretch (each side) 3 Double Dumbbell Front squats 3 Double Dumbbell Push PressMetcon (AMRAP - Rounds and Reps) Team [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min AMRAP 10 PVC around the world 10 PVC pass throughs :30 Bike erg or Air Bike 5 Inchworms :30 Row 5 Down dog to seal poseMetcon (Time) Teams of 2 [...]

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 3 Rounds :30 sec Ski or Row 10 Floor Plate Press 8 Lunges (4 per side) 5 Push upsMetcon (AMRAP - Rounds and Reps) Min 0-4: Perform the AMRAP Min 4-6: Rest [...]