Workouts

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 sets: 30-second Ski (or Row) 10 yard sled push (empty) (or walking lunge) 5 Wall balls (light weight ball) 5 Deadlifts (light weight)Metcon (AMRAP - Rounds and [...]

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 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up :30 Bike Erg or Air Bike 1 Inchworm 2 Bird Dogs r/l 3 Alt. V- ups r/l 4 PVC Pass throughs/Around World r/l 5 sec. Hang from RigMetcon [...]

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 [...]

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 (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 Crossover Symmetry or Banded 7s -Into- 6 min Amrap :30 sec row 5 Dumbbell Shoulder Press (each side) 5 Air squatsMetcon (5 Rounds for time) 5 Sets (every [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Hip Halo Activation Then 10 yard (each): Walk on Toes Walk on Heels Step knee up Step butt kick Step calf stretch (foot forward, straight leg, grab toe) [...]

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 6 min Amrap :20 sec Ski or Row 2 Burpees 4 Front Rack Lunges (with 1 or 2 DBs) 2 Hand Release Push Ups 4 Air Squats 6 [...]