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

Workout Definition

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Metcon (No Measure)

Workout Definition

2 Min at RPE3 (or 75RPM)

4 Min at RPE7 (or 95 RPM), 3 Min at RPE2 (Any RPM)

4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM)

4 Min at RPE9 (or 105+ RPM), 4 Min at RPE2 (Any RPM)

4 Min at RPE9 (or 100 RPM), 4 Min at RPE2 (Any RPM)

4 Min at RPE7 (or 95 RPM), 3 Min at RPE2 (Any RPM)

Total: 40 Min

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