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

Leg Day Warm-up

Workout Definition

Hip Halo Activation

-into-

3 rounds

15/12 bike erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Back Squat (5 sets: 6 Reps TEMPO 3 Seconds down (30X0) – RPE 6 (Week 1 of 4)

*Rest 2:00-2:30 b/t sets)

Deadlift (4 sets: 10 Reps – RPE 8

*Rest 2:00-2:30 b/t sets)

DB Box Step Ups (4 sets: 8 reps (each side) – RPE 8

*Rest 1:00-1:30 b/t sets)

GHD Nordic (Hamstring) Curl (4 sets: 10 reps – RPE 8

*Rest 2:00-2:30 b/t sets)

Seated Dumbbell Calf Raise (4 sets: 15 reps – RPE 8

*Rest 2:00-2:30 b/t sets)

4 sets: 15-20 reps

*Build to a moderate/heavy weight; stay the same or build across sets

Cooldown

Workout Definition

1 min couch stretch (each side)

1 min quad smash (each side)

1 min forward fold (straight legs)

1 min calf stretch on wall (each side)

2 min foam roll all of lower body