CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 2 Rounds :30 Air Bike 5 Air Squats 5 Good Mornings :30 Row 10 Dead Bugs 10 Bird DogsMetcon (Checkmark) Teams of 2 Every Minute for 10:00 P1 - :45 Max Cal [...]

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 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 Crossover Symmetry or Banded 7s -into- 10:00 AMRAP 1:00 Air Bike 10yd Sled Push/Pull (or 50 foot walking lunge) 10 Single Arm Dumbbell Suitcase Deadlifts (5 per side) 5 Single Arm Hang [...]

CrossFit FC East - Burgener Strength (Oly)View Public WhiteboardWeek 5 Day 1 - Videos (No Measure)Today we are doing the Power Snatch + Pause Overhead Squat complex from this video: youtu.be/mkLwapUGmg4 and the Split Jerks from this video: youtu.be/mWlFx6namfsWarm [...]

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 - 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 8:00 AMRAP :30 Sec Row :15 sec Double Dumbbell Farmer Carry Hold (light) 5 Double Dumbbell Shoulder Press 5 Double Dumbbell Deadlift 5 Up DownsMetcon (Distance) Teams of 2 20:00 Amrap P-1 [...]

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 [...]