CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds :30 Row 5 Light Dumbbell Thrusters 5 Up Downs :30 Air Bike 5 Light Sandbag Deadlift (Round 2-over shoulder/Round 3-heavier) 5 Glute Bridges After 3 Rounds do 2X3 of: Burpee [...]

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 - 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 - L.I.F.E.View Public WhiteboardWarm-up Tabata Row (8 sets) (20 seconds on/10 seconds off for 4 min total) - into - 3 sets 5 Rings Rows 10 Sit Ups 15 Air SquatsMetcon (Time) 21-15-9 Dumbbell Thrusters Up [...]

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)4 sets: 8 Strict Handstand Push Up (Use a deficit if you like!) at RPE 7-8 12 Double Dumbbell Upright Row (moderate) at RPE 7-8 -Rest 1:1 between [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up9:00 AMRAP 1:00 Air Bike 5 PVC Pass Throughs and Around the Worlds 5 PVC Shoulder Press 5 Dead Bugs/side 5 Roll n ReachMetcon (Checkmark)Every 2:00 (5 Rounds) 30-second Max Calorie Air Bike [...]

CrossFit FC East - Bodybuilding   View 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 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up8:00 AMRAP 30-second Row 3 Deadlifts (empty to build across) 3 Hang cleans (empty to build across) 10 Heel toe rock 3 Up downs + bar step overMetcon (Calories)15 min AMRAP Partner P-1 [...]