CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min Amrap :20 sec Ski or Row 2 Burpees 4 Front Rack Lunges (with 1 or 2 DBs) 2 Hand Release Push Ups 4 Air Squats 6 Russian Kbell swingsMetcon (AMRAP [...]

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 - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s -into- 3 Rounds 1 min on Rower 5 Light Dumbbell Bench Press 5 Light Dumbbell Deadlifts *increase your dumbbell weight each round in the warm upMetcon (Time) [...]

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 - 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 - L.I.F.E.View Public WhiteboardWarm-up 2 Rounds 5 PVC Pass Throughs/Around World r/l 5 Good Mornings 5 Air Squats 2 Rounds with a light Dumbbell 3 Dumbbell Shoulder Press each side 6 Alternating DB Snatches 6 Step [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (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 6:00 AMRAP 10 Pvc Around the World 10 Pvc Pass throughs 10 Air squats 200m on Bike Erg (or 5 cal Air Bike)Metcon (AMRAP - Rounds and Reps) 15:00 Amrap 20/16 Calorie [...]

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 [...]