Wednesday 1/1/14

Wednesday 1/1/14

Barbell Work
15 Minutes to work to a 1RM of the following complex:
1 Clean + 1 Hang Clean (above knee) + 2 Jerks

Hangover WOD
“3 Best Friends That Anyone Could Have”
2 Rounds For Reps of:
1 Minute Max Effort Burpees
1 Minute Max Effort Burpee Box Jumps
1 Minute Max Effort Burpee Pull-Ups

Basics
7 Minute AMRAP of:
10 Burpees
10 Box Jumps
10 Pull-Ups

The gals having fun at our New Year’s Eve party!

CrossFit Frontier’s Top 10 from 2013

10. PRs

I’m so proud to see how far many of you have come since you were introduced to CrossFit!  We have such a great community of friends who celebrate PRs together.

9. Events

The 2013 Wyoming Affiliate Cup, The 2013 CrossFit Open,  WOD for Warriors, Freedom 5k, In-house Oly competition, Carter Cruise, Hotshots 19, 2013 Paleo Challenge, Halloween Franken-WOD, 2013 was full of many fun events.

8. Andrew’s Singlet

I think we can all agree this was a significant moment of 2013!

7. New equipment

Each year brings new toys to the box!  2013 brought us more ropes, oly plates, rowers, squat racks, pull-up rig, medicine balls, and much more.

6.New Coaches

We’ve added some quality people to our coaching staff this year and we couldn’t do it without Andrew, Jesse, and David!  Thank to Sara J as well for continuing to be an amazing coach!

5. Wyo Open

This was a huge endeavor for us this year and it took a lot of prep, money, volunteers, and heart to throw it together.  We couldn’t be more proud of how it turned out its first year!

4. Women’s Class

The most popular class CrossFit Frontier has ever seen started a year ago and we are so lucky Sara J and Wendy helped make Saturday mornings such a great experience for some of our ladies.

3. Weddings

Lauren and James, and Jordan and Chase tied the knot this year.  It was a very special moment to be at both their weddings and spend time celebrating the love they share.

2. Babies

Baby Monroe, Kendall, Cayli, our expectant mother Lauren, this year was full of joy for some of our athletes and coaches.  The CFF families just keep on growing!

1. Athletes

You all have made such a wonderful difference this year.  Our gym has grown more over the  last year than any other year and it’s no surprise we have the best athletes, coaches, and CrossFit gym around!  It’s been a pleasure adding more CFFers to the mix and helping you achieve your goals in 2013.  We are very eager to see what 2014 has in store!

 

Written by:
Just Paleo