Burgener Strength (Oly) – Mon, Oct 14
AnnouncementsSATURDAY OCT 19CrossFit Kota has a fundraiser/benefit for Coach Chase and his wife after they lost their son Conlyn. They will have a WOD at 10 am and a chili cook-off as well as a [...]
Mayhem Affiliate Bodybuilding 10/12/2024
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 [...]
Burgener Strength (Oly) – Sat, Oct 12
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 [...]
Mayhem Affiliate Bodybuilding 10/11/2024
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 [...]
L.I.F.E. – Fri, Oct 11
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Partner Warm Up 5 Rounds P1-Rowling w/ Inchworm Penalty (max 5) P2-5 PVC Pass Throughs/Around World r/l 5 Twisted Cross r/l -Switch between movements-Metcon (Time) Teams of 3 [...]
Mayhem Affiliate Bodybuilding 10/10/2024
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 [...]
L.I.F.E. – Thu, Oct 10
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 1 Movement from Crossover Symmetry or Banded 7's followed by: 3 Air Squats 5 Step Touch r/l Continue until all 7 movements are complete.Metcon (Time) Every 2:00 (10:00) [...]
Mayhem Affiliate Bodybuilding 10/9/2024
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 [...]
Burgener Strength (Oly) – Wed, Oct 9
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 [...]
L.I.F.E. – Wed, Oct 9
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP 1:00 Row 5 PVC Pass Throughs/Around World r/l 5 PVC Thrusters 5 PVC Good Mornings 5 Bird Dogs r/l 5 Dead Bugs r/lMetcon (AMRAP - Reps) [...]