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)

5 Min at RPE3 (or 75 RPM)

10x (30 Sec at RPE8, 30 Sec at RPE2)

5 Min at RPE3 (or 75 RPM)

10 Min at RPE5 (or 85 RPM)

5 Min at RPE3 (or 75 RPM)

8 Min at RPE7 (or 95-100 RPM)

3 Min at RPE3 (or 75 RPM)

6 Min at RPE9 (or 100+ RPM)

1 Min at RPE3 (75 RPM)

Total: 53 Min

This workout can be completed on an Air Bike or modified to a run.