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)

Thursday, March 21st, 2013

STRENGTH:  Strict Pull Ups - 4 sets of max reps, rest between sets.

WOD:  5 Rounds for Time

9 Bench Press (135/95)

15 Burpees

21 Double Unders

REC:  Work on improving GHD Sit Ups, Reverse Hyper and Hip Extensions, work on Ham Raises for an extra challenge.  If there is time, work for 3 sets of 10 reps each.

Wednesday, December 26th, 2012

Hopefully everyone had a Merry Christmas, now it's time to get back to work!

Strength Circuit:  Do the following reps for 3 rounds, not for time, but don't waste time either.

12 Man-Makers

15 Reverse Hyper

10 GHD Ham Raises or scale to Hip extensions

WOD:  Inverse Reps or time




Box Jumps (30/24)

Deadlifts (225/155)

So round 1 is 10 box jumps and 1 deadlift.  Round 2 is 9 box jumps and 2 deadlifts, round 3 is 8 box jumps and 3 deadlifts and so on.

REC:  Shared burden 1 mile for time.

Monday, October 1st, 2012

Announcement: Starting tomorrow we are adding a Monday morning 5:15 class and a Tuesday evening 5:30 P.M.! Boo Yeah! Many of you had asked about having these classes and we heard you. So, show up and get your fit on.


 Run or Row as usual

 10 Air Squats against the wall

 10 GHD Hip Extensions

 10 Hand Stand Push Ups

 10 Pull Ups

SKILL: Knee Snatch w/ PVC

Practice the snatch from the knee position. As we get closer to the end of our Squat Snatch progression, developing explosive hips is essential to increasing your max, and just plain good for fitness and body awareness. You can increase weight to a trainer or regular barbell.

WOD: "McFlurry" (Hero WoD)

400 M run

21 cleans (185/135)

21 Pull ups

400 M Run

15 Thrusters (45/35)

15 Pull ups

400 M Run

9 Cleans (185/135)

9 Pull ups

400 M Run

Just so everybody does it the same way you only get one bar and Cleans are from the ground each time. So, you will start with the bar loaded to the weight you'll do Cleans at, then strip the bar for the thrusters, then add the weight back on for the final Cleans.

REC: GHD Sit Ups - 3x15. If you are working your way up and have been only going back to parallel, start increasing your depth with these sets.

If you sub Abmat Sit ups, do 100 Abmat Sit ups for time.