L.I.F.E. – Tue, Apr 9
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7's 7 Rounds :30 Bike Erg or Air Bike 2 Lunge Steps 3 Air Squats 4 Good MorningsMetcon (Checkmark) E2MOM --- 16 min. 6 [...]
Mayhem Affiliate Bodybuilding 4/9/2024
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 [...]
L.I.F.E. – Mon, Apr 8
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8 min AMRAP 1 min Air Bike 10 heel to toe rocks 5 inch worms 5 air squats 5 hand release push ups 8 PVC around the world [...]
Mayhem Affiliate Bodybuilding 4/8/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)3 Sets: 10 Strict Pull Up 10 Dumbbell Bent Over Row (70/50) (each side) -rest :90 b/t sets- 3 Sets: 10 Dumbbell Bench Press (2x70/50) 10 [...]
Burgener Strength (Oly) – Mon, Apr 8
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 4/6/2024
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, Apr 6
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 4/5/2024
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)INSTRUCTIONS! Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend [...]
L.I.F.E. – Fri, Apr 5
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Tabata on any Machine 20 secs on/10 sec off (8 sets) - 4 minutes total.Metcon (AMRAP - Rounds and Reps) 20 min Amrap 5 Ring Rows 10 Bar [...]
L.I.F.E. – Thu, Apr 4
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8:00 AMRAP :30 Air Bike 10 Pass Throughs/Around World (R&L) 5 Good Mornings 5 PVC Strict Press 5 Air Squats 5 Dead Bugs (R&L)Metcon (AMRAP - Rounds and [...]