CrossFit Frontier

Skill Work
Beginners
12 Minutes of Rope Climb Practice
Advanced
3 rounds of:
1 minute Max Effort Rope Climbs
Rest as needed between rounds but stay within the 12 minute cap
WOD
4 rounds for time of:
R...

Rest day

Galen having fun in the snow!
 
...

Skill Work
Beginners
12 Minutes of handstand push-up practice
Advanced
3 sets of Max effort strict hspu + Max effort Kipping hspu
WOD
21 Thrusters 95/65
50 Double Unders
15 Thrusters
50 Double Unders
...

Skill Work
Beginners
10 Minutes of Toes-2-Bar Practice
Advanced
3 sets of Max Effort Unbroken Strict + Kipping Toes-2-Bar
WOD
10 Minute AMRAP of:
7 Kettlebell Swing 70/55
14 Wall Balls 20/14
7 Kettleb...

Mandatory Mobility
Spend a full 20 minutes mobilizing your body to recover from this weekends Burpees, and prepare yourself for the week to come.
WOD
“Annie”
For time:
50-40-30-20-10
Double Unders...

A special visitor signing shirts and getting to see how many people she’s inspired!
WOD
20k burpees!
...

Let’s do this for Emily!
24 Hours of Burpees
Emily Brinlee is a fourth grade student in Ms. Gonzales’ class at Henderson Elementary in Cheyenne, Wyoming. Emily’s favorite subjects are Math ...

Let’s do this for Emily!
24 Hours of Burpees
Emily Brinlee is a fourth grade student in Ms. Gonzales’ class at Henderson Elementary in Cheyenne, Wyoming. Emily’s favorite subjects are Math ...

Women’s 8-9am
Rope Climb Skill Clinic 9-9:30am
Open Gym 9:30-11am
Frontier Barbell 11am-12pm
CrossFit Kids 12-1:30pm

The epic rope climb fail of Mr. Froning!
...

Mandatory Mobility
Spend 15 Minutes mobilizing your body to recover from a tough week of workouts and prepare for the day.
Strength
3 rounds of:
3 Split Jerks – heavy but perfect
5 Romanian Dead...