CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)3 Sets 5 Tempo Heel Elevated Goblet Squat (5 seconds down, 5 seconds up) 10 Single Arm Dumbbell Row HEAVY (5 each side) 10 Strict Knees to [...]

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 - 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 - 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 (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 3 Rounds 1:00 Row 5 PVC Good Mornings 10 Heel/Toe Rocks 5 KB Sumo Deadlift High Pull (light first round, moderate second round, heavier third round) 10yd. Empty Sled push (or 10 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds 3 PVC Pass Throughs/Around World r/l 3 PVC Good Mornings 3 PVC Thrusters 3 Inchworms -into- Barbell DT Warm Up 3 Rounds 5 Deadlifts 3 Hang Power Cleans 6 Push [...]

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 8:00 Clock :30 Bike Erg or Air Bike 3 PVC Pass Throughs/Around World (L+R=1) 3 PVC Good Mornings 3 Step Back Lunges (L+R=1) 3 Inchworms 3 Air Squats 3 Light KB SwingsMetcon [...]