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

Arms 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 band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Shoulder Press (5 sets: 5 Reps – RPE 8

*Rest 2:00-2:30 b/t sets)

Tricep Dips (4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets)

Seated Arnold Press (4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets)

Plate Front Raise (4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets)

Crossovery Symmetry Iron Scap Protocol (No Measure)

Complete Iron Scap Protocol

DB Preacher Curl (4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets)

Standing Tricep DB French Press (4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets)

Cooldown

Cooldown/Mobility

Workout Definition

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min bicep stretch on wall

1 min tricep smash (each side)