Friday, June 14, 2013



Workout of the Day

Warm up
400 m run
Group mobility

In 15 minutes, work up to a heavy squat clean and power jerk (AHAP)

Complete the following for time:
400 m run
5 rounds of
5 Power cleans (135 / 95 lb)
5 Burpee box jumps  (24 / 20 inch)
400 m  run

It’s time we help the driving force that is the CrossFit community find cures for catastrophic children’s illnesses. Show your support in a couple ways:
1). Click here ( and type in Crossfit Forte to donate with us and help us reach our modest goal. 100 percent of the donations go directly from Hope for Cures to chosen organizations on the front lines of catastrophic childrens’ illnesses.   
2).  On June 29th at the 10 AM class we will be doing a workout called “Hope for Cures”.  At that time, participants are welcome to make a donation or gather sponsor donations to dedicate to the cause.
Please let us know if you have any questions.  Thank you all for your support in this initiative!

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