CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s -into- 3 sets 10 pvc pass-throughs 5 Ring Rows 10 Sit Ups 5 Goblet SquatsMetcon (AMRAP - Rounds and Reps)AMRAP 10 10 Pike Push-Ups 100m Run or [...]

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 10 min amrap :30 Ski or Row 5 PVC PassThroughs / Around the Worlds 5 Good Mornings with PVC 5 Air Squats 10 Heel/Toe RocksMetcon (AMRAP - Rounds and Reps) 15 min [...]

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 min Amrap 30 Jump rope 8 PVC Good Mornings 8 Dumbbell Overhead Press (light) 8 Dumbbell Deadlifts (light to moderate) 10 Toe to heel rocksMetcon (AMRAP - Rounds and Reps) 16 [...]

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 OR Banded 7s 2) Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Tabata Row 8 rounds of 20 seconds on/10 seconds rest (4 minutes total)Metcon (AMRAP - Reps) 14 minute Amrap 50’ Sled Push (light) 50’ Hand over Hand Sled pull OR 14 minute [...]

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! (Push/Pull) (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 ONLY bodybuilding [...]