Announcements

CrossFit FC Trick or Treat Games will be on October 21st! Teams will be selected randomly on October 5th at Remedy Brewing at 7:30 p.m. Sign-up is on Wodify. Go to October 21st on the calendar and select your division. $25 a member. Dues will go towards prizes. It will be Male/Male and Female/Female teams. The number of sign-ups will dictate format. Either teams of 2 or teams of 4. Let your coached know if you have questions!

Frontier Fitness SF East, Frontier Fitness SF West – Mayhem Bodybuilding

Warm Up

Warm Up

Workout Definition

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Metcon (No Measure)

Bike Erg: Lactate Threshold

Workout Definition

4 Sets

4 Min Ramp from RPE3 to RPE5 (60- 80 RPM)

3 Min at RPE5 (or 80-85 RPM)

2 Min at RPE7 (or 90-95 RPM)

1 Min at RPE8 (or 100-105 RPM)

30 Sec at RPE10 (or 105+ RPM)

*Rest 1 Min between sets.

Total: 46 Min

This workout can be done on an Assault or Echo Bike as needed.