Frontier Fitness SF East, Frontier Fitness SF West - FC30Metcon (AMRAP - Rounds and Reps)14:00 Amrap 15 DL 135/95 5 Wall Walks 15 Front Squats

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

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

Frontier Fitness SF East, Frontier Fitness SF West - FC30Metcon (Time)4 Rnds for Time 20 DB snatch 50/35 30 Sit Ups 40 Dubs

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm UpLeg Day Warm-up Workout Definition Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell)Back Squat (4 sets: 10 [...]

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm UpBack & Bicep Warm-up Workout Definition 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down [...]

Frontier Fitness SF East, Frontier Fitness SF West - FC30

Frontier Fitness SF East, Frontier Fitness SF West - FC30Metcon (Time)27-21-15-9 Bench Press 135/95 Cal Bike

Frontier Fitness SF East, Frontier Fitness SF West - Mayhem BodybuildingWarm UpChest & Tricep Warm-up Workout Definition Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) 10 [...]

AnnouncementsCrossFit 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 [...]