Tuesday, September 30, 2014



Workout of the Day

Shoulder press 5 x 5 at 75%

After each set: 7 / 5 strict toes to bar, then rest 60 seconds

Three rounds for time of:
400 m run
21 Hang Power Snatches (75 / 55)
12 Chest to Bar Pull-ups

1) CrossFit Forte’s two year anniversary / Halloween Costume Party on Friday, October 31 at 7 PM. EVERYONE from the gym is encouraged to come. It’s going to be tons of fun. Feel free to bring friends. 
2) The EmPower Run/walk Run on Saturday, November 8th at 8:30 AM. CrossFit Forte has sponsored this event, and our fellow CFF members Courtney and Brian have put everything together. Our goal is to get AT LEAST 40 CFF members to run this. Sign up HERE!

Thug Kitchen Cookbook

Leave a Reply