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)

5x (15 Sec at RPE10, 45 Sec at RPE1-2 (Any RPM)

3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM)

2 Sets

3x (40 Sec at RPE7 (or 100-105 RPM), 1 Min at RPE7 (or 80-90 RPM)

3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM)

*No Rest between reps or sets.

5x (15 Sec Standing, D8-10 at RPE10, 45 Sec at RPE1-2)

3 Min at RPE5 (or 85 RPM), 3 Min at RPE3 (or 75 RPM)

Total: 44 Min

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