CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8 mins :30 sec Bike or Jog 5 Kbell Deadlift 5 Kbell Hang clean L 5 Kbell Hang clean R 5 Russian Kbell swing 5 American Kbell swing 5 Box step up [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 rounds :30 Row 5 Pass Throughs 5 Around The Worlds 5 Good Mornings 3 Seated Single Arm Light Dumbbell Press /arm 5 Bird Dogs / arm 5 Air Squats (first round [...]

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 ()Starting 2 Deload Weeks in MBS (No Measure)"We are starting 2 deload weeks here in Mayhem Burgener Strength. The purpose of these deload weeks is to recover mentally, recover physically, [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)5 sets: 10 Strict Pull-Up -rest 30 seconds- 15 Neutral Grip Banded Lat Pulldown -rest 30 seconds- 10 Bench Press at RPE 8 -rest 30 seconds- 15 Deficit Push Ups [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds 1:00 Machine 5 Air Squats 5 Sit Ups 5 Inchworms + Push upsMetcon (3 Rounds for time) In Teams of 2: 30/21 Cal Row Cal Ski Erg (or 300m Run [...]

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 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 5 min 30 sec walk, 30 second jog, repeat for 5 min total Then 3 rounds of 3 sled push (rest while partner goes) OR Ball carry - 3 rounds (rest while [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)5 sets: Minute 1: 5-10 Strict Ring Dips Minute 2: 1-2 Legless Rope Climb (or 4-8 Strict Pull Ups) Minute 3: Max Rep Shoulder Press (empty bar) Minute [...]