Thursday, October 31, 2013

Happy Birthday, Kenzie!

Happy Birthday, Kenzie!

Workout of the Day

Spend 10-15 minutes working on a few gymnastics movements. Ideally, you will choose movements that are a weakness…

Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, L-sits, handstand holds/walking, pistols, double-unders, ring-dips, the iron cross, etc…

An effective way to do this is to choose three exercises and do short skill sets. Here is an example:

Three sets, NOT for time, of:
50-60 Double-unders
2 Rope Climbs
8-12 Handstand Push-ups

Kenzie’s Birthday Workout
AMRAP in 23 minutes of:
10 Burpee Wall-Ball Atomic Sit-ups (20/14)
31 Kettlebell Swings (35 / 26)
10 Ten Meter Shuttle Sprints
31 Walking Lunges

 As you may know, November is prostate cancer awareness month, so to help raise funds and awareness, CrossFit Forte is partnering up with Nashville Stache-Bash. On Saturday, November 23, 2013 we will be hosting a team workout/competition among some of the local gyms here in Nashville to raise funds and awareness to combat prostate cancer, testicular cancer and mental health challenges.

Dudes, you have to grow out your mustaches, too.

The cost is $20 per individual. Support a good cause and get fit at the same time. Sign up here:

If you have a few minutes and are at least slightly interested in nutrition and how it affects your health, you should watch this…while eating a fat ribeye with a pat of butter melting on top.

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