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 Whiteboard ()Bodybuilding 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 [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Tabata on any Machine 20 secs on/10 sec off (8 sets) - 4 minutes total.Metcon (AMRAP - Rounds and Reps) 20 min Amrap 5 Ring Rows 10 Bar Push-Ups 15 Step Ups [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Air Bike 10 Pass Throughs/Around World (R&L) 5 Good Mornings 5 PVC Strict Press 5 Air Squats 5 Dead Bugs (R&L)Metcon (AMRAP - Rounds and Reps) Teams of 2 [...]

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)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the [...]

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 rounds 6 alt. V-Ups :20 sec hollow hold 5 air squats 5 inch worms 10 pvc good morningsMetcon (AMRAP - Reps) 18 min Amrap 6-12-18-24-30-24-18-12-6 Kettlebell Swings Goblet Squats Kettlebell Deadlift [...]

CrossFit FC East - BodybuildingView Public Whiteboard ()Bodybuilding 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 [...]