AnnouncementsHOLLIDAY GYM PARTY: The evening of Friday December 6th! Save the date.CrossFit FC East - Burgener Strength (Oly)View Public WhiteboardWeek 8 Note from Coach Sage (No Measure)This week is your own, individual journey. This means that we’re giving you [...]

AnnouncementsHOLLIDAY GYM PARTY: The evening of Friday December 6th! Save the date.CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 15:00 AMRAP: 15/12 Cal Air Bike 15 KB Swings 8 Ring Rows 10 KB Goblet SquatsMetcon (AMRAP - Rounds and Reps) [...]

AnnouncementsHOLLIDAY GYM PARTY: The evening of Friday December 6th! Save the date.CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for [...]

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 do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 sets: 30-second Ski (or Row) 10 yard sled push (empty) (or walking lunge) 5 Wall balls (light weight ball) 5 Deadlifts (light weight)Metcon (AMRAP - Rounds and Reps) 20:00 Amrap Team [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up :30 Bike Erg or Air Bike 1 Inchworm 2 Bird Dogs r/l 3 Alt. V- ups r/l 4 PVC Pass throughs/Around World r/l 5 sec. Hang from RigMetcon (AMRAP - Rounds and [...]

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 to [...]

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 [...]