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Frontier Fitness SF West - FC30Lunging with Annie. (Time)5 Rounds For time 50-40-30-20-10 Reps of: Double Unders Lunges Sit-Ups

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm UpHip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell)Back Squat10 sets: 2 reps @ [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Upper Body Posterior (Back & Triceps) Warm-up Workout Definition 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty [...]

Frontier Fitness SF West - FC30Biking With Karen (Time)10 Rounds for time: 15 Wall Balls 20/14 10/8 Cal Bike

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Upper Body Anterior (Chest & Bicep) Warm-up Workout Definition Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Arms and Core Warm-up Workout Definition 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski [...]

Frontier Fitness SF West - FC30BlackJack (Time)For Time 20 Push-Ups, 1 Sit-Up 19 Push Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups ..Continue this patter until.. 2 Push-Ups, 19 Sit-Ups 1 Push-Up, 20 Sit-Ups 20 Min time [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm Up Shoulder and Glutes Warm-up Workout Definition Crossover Symmetry and Hip Halo WarmupShoulder Press9 sets: 3 reps @ RPE 8/10 *Rest 2:00-2:30 b/t setsSeated [...]

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

Frontier Fitness SF West - FC30Metcon (AMRAP - Reps)8 1:00 Rounds of: 60 yard shuttle sprint  (5 yards, 10, 15) 3 DB Deadlift 70/50 50/35 Max Cal Bike Rest 1:00 Between Rounds. Score is total Cals. Total [...]