Workouts

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP 1:00 Air Bike (:30 easy/:20 moderate/:10 hard) 5 Pass Throughs/Around World r/l 5 PVC Good Mornings 5 PVC Thrusters 3 Single Box Step Up r/l (second [...]

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 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 10 rounds of Rowling Penalty 2 Air squats for every meter +/- 100m (5 meter max (10 air squats))Metcon (5 Rounds for calories) 5 rounds 2:00 Amrap 15 [...]

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 [...]

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 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Row Legs only :30 Row Arms only :30 Row Both 3 Good Mornings 3 Light DB Snatch r/l 3 Lunge Steps r/lMetcon (AMRAP - Rounds [...]

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 [...]

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 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Bike Erg or Air Bike 5 PVC Pass Throughs/Around World r/l 5 Good Mornings 5 Dead Bugs 5 Empty Bar DeadliftsMetcon (3 Rounds for reps) [...]

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 [...]