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 :30 Bike Erg or Air Bike :15 Plank Hold 4 Push ups 4 Sit upsMetcon (Time) Team of 2 7000m Bike Erg (or 200/160 cal Air Bike) P-1 Bike P-2 [...]

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 Tabata Machine (Row, Bike, or Ski) 10 sets: 20 seconds on, 10 seconds rest (5 minutes total)Metcon (5 Rounds for time) Every 4:00 x 5 sets (20 minutes total) 500/400m Bike (1:20 [...]

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)Dumbbell Bench Press 2 sets Max Reps (2x70/50) (RPE 7-8) -Rest :30- Max Reps (2x50/35) (RPE 6-7) -Rest :30- Max Reps (2x35/25) (RPE 4-5) -Rest 2:00 b/t sets- *Leave 1-2 [...]

CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Regarding today's lifting/percentages... (No Measure)Focus today is on being snappy!!! If you want to make the percentages even lighter with it being deload week, go for it. Just have fun, [...]

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 8 min Amrap :30 Ski or Row 5 Cat/Cows 5 SandBag to Shoulder (or 5 Medball Cleans) 25ft Sled Push 25ft Sled Pull *Non-sled variation in notesMetcon (AMRAP - Rounds and Reps) [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)5 sets: 12 Barbell Strict Press at RPE 7 10 Single Dumbbell Hammer Curls (each side) at RPE 7 8 Dumbbell French Press at RPE 7 6 Wall [...]