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 - 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 8:00 AMRAP 30-second Ski or Row 5 PVC Good morning 5 PVC Pass Throughs/Around the World 15-second Jump Rope 5 Deadlifts (empty bar adding weight as you warm up)Metcon (Calories)Every 2:00 (10:00) [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP 1:00 Air Bike (:30 easy/:20 moderate/:10 hard) 5 Pass Throughs/Around World r/l 5 PVC Good Mornings 5 PVC Thrusters 3 Single Box Step Up r/l (second time through and a [...]

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 10 rounds of Rowling Penalty 2 Air squats for every meter +/- 100m (5 meter max (10 air squats))Metcon (5 Rounds for calories) 5 rounds 2:00 Amrap 15 Back Squats Max Cal [...]

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 8:00 AMRAP :30 Row Legs only :30 Row Arms only :30 Row Both 3 Good Mornings 3 Light DB Snatch r/l 3 Lunge Steps r/lMetcon (AMRAP - Rounds and Reps) 15:00 AMRAP [...]