Thursday, February 20, 2014


Happy Birthday, Chris!

Workout of the Day


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

Muscle-ups, toes to bar, knees to elbows, pull-ups, handstand push-ups, handstand holds/walking, pistols, double-unders, ring-dips, L-sits, 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:
8-10 Handstand Push-ups (push-ups)
1-2 Rope Climbs
40 Double-unders

Come with a plan…and execute it.


Chris’ Birthday Workout
Complete the following for time:
52 Push-ups
13 Pull-ups
52 Box Jump Overs (24 / 20)
13 Pull-ups
52 Jumping Back Squats (45 / 35)
13 Pull-ups
52 Jumping Lunges
13 Pull-ups
1 Bar Muscle-Up (optional)

Rx+ Hand Release Push-ups, chest to bar pull-ups, 10 bar or ring muscle-ups

*Handicap bonus per the birthday boy’s special request! Subtract 18 from your age and apply that percentage as a discount to your time!  Example: you finished the WOD in 15 minutes.  You are 28 years old.  28-18=10% discount, your handicap finish time is 13:30.

***20 minute cap***

Have you signed up yet? The CrossFit Games Open starts in 8 days!

Do you love good coffee? Well, the CrossFit Forte Blend is here! 

CrossFit Forte is proud to have partnered with Humphreys Street Coffee Co to help you drink GOOD COFFEE for a CHANGE. I’m sure you have read one of our many articles about the benefits of coffee for training, but this coffee benefits you and our community.  Humphreys Street Coffee Company is an artisan micro roaster offering the highest quality Arabica coffees profile roasted in small batches to ensure the freshest, best tasting coffee available. Humphreys Street Coffee Company is a non-profit business that provides jobs for the young men in the MIMIC (Men in Mentoring in Community) mentoring program of Harvest Hands Community Development Corporation. They exist to offer an alternative to the juvenile criminal activity in their neighborhood (which is CFF’s neighborhood, too). They offer students in the program an opportunity to connect with positive mentors, to learn job skills, to learn the value of service, and to earn money at the same time. In addition, through the sales of Humphreys Street Coffee, they have a college scholarship fund for the young men who remain in the program through high school graduation. Learn more about their mission on their webpage, here.

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