Announcements

Bring a friend day for the first quarter is Saturday March 23rd at 8AM! There is a spot on the whiteboard for you to put your name down and the friend that you’re bringing! We love helping you reach your goals and want to help your family and friends do the same thing!

CrossFit FC East – L.I.F.E.

View Public Whiteboard

Warm-up

5:00 Clock

:30 Assault Bike

5 PVC Pass Throughs/Around World r/l

5 Good Mornings

5 PVC Thrusters

10 Heel/Toe Rocks (Single Jumps on Round 2)

Warm up DL and Thruster w/barbell

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

1 Stair Climb (or 10 Box Step Ups)

3 Barbell Thrusters

5 Dead Lifts

7/5 Cal Assault Bike

9 Alternating DB Snatch

11 Single Jumps

Accessory

Cool Down- Slow Walk 2:00

Arm on Rig-Chest/Bicep

Elbow on Rig-Shoulder/Tricep/Lat

Standing Quad/Hamstring/Calf

Forward Fold or Touch Toes