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 - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP Partner Jog 5 Pass Throughs/Around World r/l 5 PVC Thrusters 5 Scap Pull Ups 5 Floor Plate Press 5 Up DownsMetcon (AMRAP - Rounds and Reps) Teams of 2 25 [...]

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 - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)10 sets (1 set every 3 minutes) 14/12 Calorie Echo Bike 14 Jumping Split Lunges 7 Front Squats (135/95) -rest as needed- 10x10 Russian Twists 5x10 Hanging Knee [...]

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 - 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 - 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 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 - 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, [...]