CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s -into- 6:00 Amrap 30-second Row 3 Light Med-Ball Slams 5 Med-Ball Front SquatsMetcon (3 Rounds for calories) Every Minute (5:00) 7 D-ball Slams Max Calorie Row Rest [...]

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 - Burgener Strength (Oly)View Public WhiteboardWeek 6 Day 1 - Videos (No Measure)Today we are doing the following two complexes from this video - youtu.be/0MOB-g9xkcc : - Power Clean to Parallel + Hang Power Clean to [...]

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 the day. We recommend doing it as the ONLY workout for [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 5 Rounds :20 sec Air Bike 5 Light Weight Russian Kettlebell Swings 5 Heel to toe Rock 5 Box Step Up and OversMetcon (AMRAP - Rounds and Reps) 20 min AMRAP 30 [...]

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 - 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 Crossover Symmetry or Banded 7s -into- 10 min AMRAP 5 PVC Around the Worlds 5 PVC Pass Throughs 5 PVC Good Mornings 5 Ring Rows 10 Dumbbell Bench Press 1:00 Bike Erg [...]

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 10:00 AMRAP :30 Bike Erg or Air Bike 5 PVC Pass Throughs 5 PVC Around Worlds (r/l) 5 PVC Good Mornings 5 PVC Thrusters 5 Up DownsMetcon (AMRAP - Rounds and Reps) [...]