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 Interval

Workout Definition

3 Min Increasing Ramp from RPE3 to RPE5 to RPE7 to RPE9 (or 75, 85, 95, 105 RPM)

3 Min Decreasing Ramp from RPE8 to RPE6 to RPE4 (or 100, 90, 80 RPM)

3 Min at RPE3 (or 75 RPM)

90 Sec at RPE5 (or 85 RPM)

60 Sec at RPE7 (or 100+ RPM)

30 Sec at RPE10 (or 110+ RPM)

3 Min at RPE1-2 (Any RPM),

3 Min Increasing Ramp from RPE5 to RPE7 to RPE8 to RPE9 (or 80-110 RPM)

3 Min Decreasing Ramp from RPE9 to RPE8 to RPE7 to RPE5 (or 105-75 RPM)

3 Min at RPE3 (or 75 RPM)

90 Sec at RPE5 (or 85 RPM)

60 Sec at RPE7 (or 100+ RPM)

30 Sec at RPE10 (or 115+ RPM)

3 Min at RPE1-2 (Any RPM)

3 Min Increasing Ramp from RPE5 to RPE7 to RPE8 to RPE9 (or 80-110 RPM)

3 Min Decreasing Ramp from RPE9 to RPE8 to RPE7 to RPE5 (or 105-75 RPM)

Total: 36 Min

Can be done using assault bike or rower