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)10:00 AMRAP 300m Row (easy/moderate pace) 5 Bench Press (225/135)* -rest 5:00- 10:00 AMRAP 100ft Dumbbell Farmer Carry (2x100/70) 10 Deficit Push Ups (6/4 inches) -rest 5:00- Accumulate unpartitioned: 75 [...]

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-up3 Rounds 2 min on Bike Erg or Air Bike 5 Heel to toe rock 5 Box step ups 5 Inch worms 5 Up downs 10 Alternating Hang Dumbbell Snatches * * For [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)For steady movement 10-9-8-7-6-5-4-3-2-1 Dumbbell Shoulder Press** (2x50s/35) Complete 5 Ring Dips after each set **If you can't start out the workout unbroken for the first 2 sets, [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3:00 Machine -into- Crossover Symmetry or Banded 7sMetcon (AMRAP - Reps) 15:00 AMRAP 10-9-8-7-6-5-4-3-2-1-2-3-4-… Cal Ski or Row KB Goblet Squats KB Swingscool down Walk/Bike 3 mins -into- 1:00 Couch Stretch (each) [...]

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)6 sets: 12/10 Calorie Standing Bike Erg 10 Box Jump Overs (24/20) 8 Back Squats* (155/105) -rest 1:1 b/t sets- -rest 3-5 minutes- 4 Sets 15 Hanging Knee [...]

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 [...]