Frostbite Furnace
Program Overview
Frostbite Furnace is a winter-themed, CrossFit-inspired 4-week program focused on melting away fat with fiery conditioning and heat-building strength. Each session ignites metabolism with high-energy circuits and progressive strength, while chilly-named workouts keep things light-hearted and motivating all month long.
Workout Sessions
Push · Pull · Full Body · Engine — pick a day and go
Polar Press Party
A push-focused workout to boost pressing strength and power, warming up your upper body for February's frosty challenges. ## Warm-Up 5 min bike or rower Then 2 rounds: - 10 band pull-aparts - 8 scapular push-ups - 10 arm circles (each direction)
Snow Plow Pulls
Dedicated to building major upper back and arm strength, this pull session clears the way for better posture and grip—perfect for surviving icy days. ## Warm-Up 5 min treadmill or ski erg two rounds: - 10 banded rows - 10 arm swing hugs - 10 reverse snow angels
Icy Quads Quest
This lower body day builds powerful legs even in the deepest February freeze, combining squats with posterior chain action for strength and definition. ## Warm-Up 5 min brisk walk or jog Then 2 rounds: - 12 walking lunges - 10 glute bridges - 10 air squats
Blizzard Burnout
A heart-thawing Engine Day for melting fat using winter-themed cardio and bodyweight moves. Ignite your inner fire! ## Warm-Up 5 min jog or row Then: - 2 rounds: - 15 jumping jacks - 10 alternating lunge reaches - 10 mountain climbers
Frosty Full-Body Finale
A fun, snowball-style full body day combining upper, lower, and core, rounding out the week with metabolic work that still leaves legs fresh. ## Warm-Up 5 min ski erg or jump rope Then 2 rounds: - 12 banded good mornings - 12 arm-raise planks - 10 reverse lunges (each leg)