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.

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Warm-up

8:00 AMRAP

:45 Air Bike

5 Hanging Knee Raises

5 Dynamic Squat Stretches

3 Front Squats (light)

Metcon (3 Rounds for time)

3 Rounds

10/8 Cal Air Bike

10 Hanging Knee Raises

10 Front Squats (light)

-Rest 3 min-

2 rounds

20/16 Cal Air Bike

10 Hanging Knee Raises

10 Front Squats (light)

-Rest 3 mins-

1 Round

30/24 Cal Air Bike

10 Hanging Knee Raises

10 Front Squats (light)

Pacing needs to be consistent through all rounds with rest after each set. There is an increase in calories and weight in each set. These are just a suggestion. If you want to use dumbbells, have 3 different weights and increase after each set.

Mobility

2:00 Bike

Mobility: 1:00 Each

Seal Pose

Seated QL Stretch

Thread the Needle