CrossFit Frontier
Tuesday 3/4/14
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...

Tuesday 2/18/14
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
...

Thursday 2/13/14
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...

Benchmark Monday 2/10/13
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...

Sunday 2/9/14
A special visitor signing shirts and getting to see how many people she’s inspired!
WOD
20k burpees!
...

Saturday 2/8/14
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 ...

Saturday 2/8/14
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 ...

Saturday 2/1/14
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!
...

Friday 1/31/14
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...
