Saturday

2021-11-20T06:15:00-06:00November 20th, 2021|Workouts|

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (No Measure)4 SETS 500m Row @ EZ Pace* *Must row at 30/SPM or less (29, 28, etc). All 3 rows must be with :05 [...]

Friday

2021-11-19T06:15:00-06:00November 19th, 2021|Workouts|

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (1 Rounds for reps)5 SETS ON 3:00 RUNNING CLOCK... 2:00 Bike Cals 1:00 Max Strict Pull-Ups -Rest 2:00 b/t Sets- (Score is Lowest Round [...]

Wednesday

2021-11-17T06:15:00-06:00November 17th, 2021|Workouts|

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 1.5 Mile Run* *Starting with you 1st 400m Run...carry a 20/14lb Med Ball. On the even number 400s, run without the ball. [...]

Tuesday

2021-11-16T06:15:00-06:00November 16th, 2021|Workouts|

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No additional Conditioning. Get after the GPP with the class or a few buddies!B. 60:00 GPPWarm-upWarm-up (No Measure)EMOM x 8 MINUTES MIN 1 [...]

Monday

2021-11-15T06:15:00-06:00November 15th, 2021|Workouts|

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 200m Run 18 Bar Muscle-Ups 200m Run 15 Bar Muscle-Ups 200m Run 12 Bar Muscle-Ups *If you break mid-set, run 50m. You [...]

Saturday

2021-11-13T06:15:00-06:00November 13th, 2021|Workouts|

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (Time)FOR TIME 150/100 Cal Row* *Accumulate 100cals by rowing :40 HARD / :20 OFF. Reset rower each interval. HARD Pace can be as hard [...]

Friday

2021-11-12T06:15:00-06:00November 12th, 2021|Workouts|

Frontier Performance, CrossFit Phos West - Phòs CompeteView Public WhiteboardA. CONDITIONINGMetcon (No Measure)EMOM x 10 MINUTES MIN 1 - Max HS Walk* MIN 2 - :40 Burpee Pull-Ups** *15' Course (3x5' Sections) **Intentional and easy [...]

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