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.
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