CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds :30 Sec Row or Ski 8 Birddogs total 8 Air Squats 8 Dball to ShoulderMetcon (AMRAP - Rounds and Reps) 16 min Amrap 15/12 Cal Ski or Row 12 Dball [...]

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 - 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 Tabata 8 Rounds :20 sec work/:10 sec rest Air Bike -Into 3 rounds- 5 Ring rows 3 Air squats with 3-sec hold (bottom) 1 Down and back RunMetcon (AMRAP - Rounds and [...]

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 8:00 AMRAP 5 PVC Pass Throughs/Around World 5 Good Mornings 5 Air Squats 5 Dead Bugs r/l :30 Ski Erg or RowMetcon (AMRAP - Rounds and Reps) Teams of 2 20 min [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 min Air Bike -Into- 4 min AMRAP 4 Suitcase Dumbbell Deadlift (each) 4 Alt. Hang Dumbbell Snatch 4 Up Downs + jump/step over DumbbellMetcon (2 Rounds for time) 36/30 cal Air [...]

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 [...]