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! (Push/Pull) (Checkmark)5 sets: AMRAP 2 Minutes 20 Bench Press (135/95) *Max Calorie Ski (OR Row) in the remaining time -Rest 2:00 Between sets- *If you cannot get at least 15/12 Calories [...]

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 WhiteboardBodybuilding 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 moderate [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 5 Rounds of Rowling 100m -/+ Up Downs Then 4 rounds 6 Box Step-up 6 Light Kbell swings 6 PVC Around the World 6 Pvc Pass-throughsMetcon (Time) Team Of 2 For Time [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)5 Rounds 10 Wall Facing Strict Handstand Push Up 1 Legless Rope Climb (OR 4 L Sit Chin Ups) -rest 2 minutes- 5 Rounds 10 Shoulder Press* (115/75) [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 7 min Amrap 10 Heel/Toe Rocks 3 Air Squats 5 PVC Pass Throughs/Around World r/l 5 Good Mornings 3 Toe Taps r/l 1 InchwormMetcon (AMRAP - Rounds and Reps) 20min AMRAP "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 [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)5 Sets 7 Kettlebell Lateral Box Step Up (24/20) (53/35) (each side) 90ft Sled Push (Moderate) 11 Front Squats* (165/115) -rest 1 minute b/t sets- -rest 3-5 minutes- [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min Amrap 6 cal Ski or Row 6 Up Downs 6 Jumping Squats :20 sec Plank 6 Box step upsMetcon (AMRAP - Rounds and Reps) 15 Min Amrap 7 Box Jumps [...]