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

Bike

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

50m Sprint

Metcon (No Measure)

Bike Erg Interval

Workout Definition

3 Sets

4 Min at RPE5 (or 75-80 RPM)

1 Min at RPE7 (or 95-105 RPM)

*No rest between sets.

2 Min at RPE3 (or 75 RPM)

4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM)

2 Min at RPE3 (or 75 RPM)

12x (30 Sec at RPE7 (or 105+ RPM), 40 Sec at RPE5 (or 85 RPM)

2 Min at RPE3 (or 75 RPM)

4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM)

2 Min at RPE3 (or 75 RPM)

Total: 38 Min

This workout can be done on an Assault or Echo Bike as needed.