Announcements

HOLLIDAY GYM PARTY:

Christmas Party!!

Friday December 6th at 6:30 pm at the gym!

Wear an ugly sweater if you have one!!

We will supply the meat for the event but we will need you to supply sides and dessert!

BYOB

We will have games to play as well. Some Christmas themed, some good old traditional games, and probably some that are just random and never been heard of before.

CrossFit FC East – L.I.F.E.

View Public Whiteboard

Warm-up

Crossover Symmetry or Banded 7s

-into-

3 Sets

1 min jog/fast walk

3 Inch worms

15yd empty sled push or walking lunge

3 Push Ups

Metcon (4 Rounds for time)

4 Sets

200m Run (or 15/12 cal Air Bike)

20yd Sled Push (1×45/1×25)

15 Push Ups

20yd Sled Push (1×45/1×25)

-rest 1:1 between sets-

Mobility

2:00 Bike

Mobility: 1:00 Each

Banded Hamstring Stretch

Tricep Smash

Lacrosse Ball Feet