Wednesday, January 22, 2014



Workout of the Day

Every minute, on the minute, for 10 minutes, perform 3 deadlifts at 70-75% of your 1 Rep Max

100-75-50-25 Rep Rounds of Double-Unders
10-20-30-40 Rep Rounds of Wall-Balls (20 / 14)

Rx+ 20 / 14 lb ball to 12 and 10 foot targets

Are your mobility limitations holding you back from some of your CrossFit goals? We have something very exciting coming up for you! Starting February 4th, our very own Ben Howe will be offering on-site private mobility and movement coaching sessions at CrossFit Forte. The number of sessions available per week will be limited, so reserve your spot now. First session will be an hour and will include comprehensive structural and flexibility assessment, tailored treatment addressing musculoskeletal pain and mobility limitations, postural retraining, planning and instruction for normalized CrossFit specific movement patterns. Shoulder, hip, ankle, back issues: fix them with treatment, retraining, and better movement! Check the calendar for open sessions here:

A little bit about Coach Ben in case you didn’t already know: Ben studied Physical Therapy and Clinical Science at Ithaca College in Ithaca, NY, where he earned is Bachelor’s, Master’s, and Doctorate of Physical Therapy in 2006. Ben moved to Smyrna, TN in September 2012 to open and run a PT clinic with Benchmark PT, where he is the Clinical Director specializing in Manual Therapy, Dry Needling, Orthopedics and Sports Medicine. Prior to moving to Nashville, Ben practiced in Virginia, where he started CrossFit in early 2011 and received his Level 1 Trainer certificate in May 2012.

Are you struggling with muscle-ups? Watch this:

Outlaw Way Muscle-Up Progression from The Outlaw Way on Vimeo.

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