Tuesday, July 16th, 2013

CrossFit Frontier is looking for a few more volunteer judges for the Wyoming Open on August 3-4 in Cheyenne.  If you're not competing but still want to be involved, this is a great way.  Let us know.  Here's a link.

Strength:  Shoulder Press 5x3

WOD:  "Incredible Hulk"

20 Min AMRAP 

5 Deadlifts (115/75)

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squat

REC:  Reverse Hyper and GHD Hip extensions/Ham Raises (3x10 each)

Monday, July 8th, 2013

Next Saturday and Sunday (13th & 14th), both sides of the box will be unavailable from 8-5 due to the sold out HQ Olympic Lifting Seminar.  We're excited to be hosting this event, please help us make a good impression to visitors and seminar staff.  Please pass the word along to other members of the gym that you know that this space will be unavailable.  We will post an outdoor WOD for Saturday, the 13th.  If you have any questions, let us know.

Strength:  Back Squat Holds 3x3 (8 second hold at the bottom of each rep)

WOD:  15 Minute AMRAP

400 M Run

Max reps unbroken Clean & Jerks (135/95)

*start your next run once you have to take a break on the Clean & Jerks.  Score is total C&J's.

REC:  100 Double Unders for time

Thursday, May 30th, 2013

The Deadlift max was one of the first tests of our new strength programming.  We've been seeing a LOT of PR's lately and want to hear how you did on the deadlift. 

Strength:  Weighted/Strict  Ring Pull Ups 3x10-12

WOD:  Every Minute on the Minute for 12 minutes do;

8 Snatch Grip Deadlifts (135/95)

1 Snatch

4 Overhead Squats

To keep things simple, you can snatch the 8th rep of the deadlifts for a total of 12 reps per round and a total score possible of 144.  Your goal is to complete all 12 rounds, scale the weight if you need to but scale as little as possible and push yourself harder.

REC:  50 Ring Dips.  10 Ring Rows every time you stop the dips.

Friday, April 19th, 2013

Strength:  Clean and Jerk 3 reps every minute on the minute for 5 Minutes

WOD:  10 Rounds for time

10 Hang Cleans, Rest 1 Minute (Weight is up to you, challenge yourself)

REC:  6 Banded Sprints.  With a partner, one person will sprint with the band around their waist and the other partner will create resistance by holding the band as they are pulled along.  Cones will be set up for the length of the track running along the Box.