CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 7 min Amrap : 30-sec row 5 Plate press with 5-sec hold at the top 5 sit-ups 5 Plate Ground to OverheadMetcon (AMRAP - Rounds and Reps) 20 min AMRAP Max Meter [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)10 rounds 100m Run (OR 10 Calorie Ski) 1 Legless Rope Climb 100m Run (OR 10 Calorie Ski) 5 Strict Dips (Rings OR Bar) -rest 5 minutes- 3 sets: 15 [...]

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 - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Mayhem Hip Halo Activation - 10 Side step R/L - 10 Forward/Backwards [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm up 3 Rounds 1:00 Row 3 Inchworms 5 Sit Ups 6 Step UpsMetcon (Time) 4 Rounds 400m Row 20 Sit Ups 20 Step UpsCool Down 2:00 Walk Mobility (1:00 each) Banded lat/shoulder [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)AMRAP 20 Minutes moving at moderate pace: 5 Wall Walks 100ft Double Dumbbell (or Kettlebell) Farmers Carry (2x70/50) 10 Dumbbell Arnold Press (2x50/35) 250m Ski -rest 3-5 minutes- [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 1:00 Air Bike (:30 easy/:20 moderate/:10 hard) 5 PVC Pass Throughs 5 PVC Around the Worlds 5 PVC Good Mornings 5 Air Squats -into- 3 Rounds 1:00 Air Bike (:30 easy/:20 moderate/:10 [...]

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 - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Mayhem Hip Halo Activation - 10 Side step R/L - 10 Forward/Backwards [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm up 6 min Amrap :30 Machine (Row, Bike, or Ski) :15 Bar Hang 6 Banded Shoulder Press 6 Air squatsMetcon (AMRAP - Reps) 15:00 AMRAP 1-10-1 (ascending/descending) Double Dumbbell Thrusters Hanging knee [...]