JOIN COACH CHRIS LEMKY EVERY WEEK AS HE TAKES YOU WITH HIM ON HIS JOURNEY OF NUTRITIONAL ENLIGHTENMENT. YOU’LL MOST LIKELY LEARN SOME COOL THINGS AS WELL.
HIGH FIBRE, LOW CARB FLAX SEED PIZZA CRUST This pizza recipe is loaded with fiber and healthy fats from the flax seeds. If you require a gluten-free diet, prefer to eat lower carb, are looking to increase your intake of… Read more »
TIPS FOR A BETTER NIGHTS SLEEP Most of us live hectic lives. With countless priorities pulling us every direction, sleep is something a lot of people tend to sacrifice. Unfortunately, an unhealthy night of sleep can have long-lasting consequences that… Read more »
If you’re new to all this “strength training” stuff, just hopping into a program and going from 0 to 60 might not be the best idea for success. Don’t jump into a new set of movements without learning the basic… Read more »
This is Brian Weibe. Brian has been a member with FP since December 1st, 2016. He came to us with a set of goals and the determination to see them through to the end. To date and with the help… Read more »
We are lucky to have the members that we have here at FP. Each person has their own individual goals and yet seem to understand that you can’t do it without the help of the others around you. Brian Weibe… Read more »
SURPRISE WEDNESDAY GYMNASTICS A1) STICT RING DIPS (BANDED IF NEEDED) (22X0) 5 X 6 A2) RING ROWS (2020) 15 X 6 B) 1 ARM OVERHEAD KB CARRY (55/35LBS KB) 40 SECONDS PER ARM X 3 C) TOES TO… Read more »
Water Water is the “fluid of life” and our abilities to function on a day to day basis depend on it greatly. But how do we know if we are hydrated on a daily basis? Common symptoms of dehydration include… Read more »
At Frontier Performance we try to stay humber in our thought process and we train our athletes and members to do the same. Over the past 2 years we have grown as a business, and have had the privilege to… Read more »
This weeks Blog is about an amazing person who made a choice to work on her weaknesses. It was a battle for her mentally, physically and socially. But she did it! Not by herself, but with the backing of her… Read more »
CROSSFIT OPEN 18.5 WORKOUT
THE LAST ONE!
Complete as many reps as possible in 7 minutes of:
3 thrusters then 3 chest-to-bar pull-ups
6 thrusters then 6 chest-to-bar pull-ups
9 thrusters then 9 chest-to-bar pull-ups
12 thrusters then 12 chest-to-bar pull-ups
15 thrusters then 15 chest-to-bar pull-ups
18 thrusters then 18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Rx’d: (Ages 16-54) Men use 100 lb. Women use 65 lb.
Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups
Boys use 65 lb., perform chin-over-bar pull-ups Girls use 45 lb., perform chin-over-bar pull-ups
Scaled Teenagers 14-15:
Boys use 45 lb., perform jumping chin-over-bar pull-ups Girls use 35 lb., perform jumping chin-over-bar pull-ups
Men use 65 lb., perform chin-over-bar pull-ups Women use 45 lb., perform chin-over-bar pull-ups
Scaled Masters 55+:
Men use 45 lb., perform jumping chin-over-bar pull-ups Women use 35 lb., perform jumping chin-over-bar pull-ups