Alana
Workout of the Day
Conditioning
“Fight Gone Bad!”
Three rounds of:
Wall-balls (20 / 14)
Sumo deadlift high-pull (75 / 55)
Box Jump (20 inches)
Push Presses (75 / 55)
Row
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
-FRIDAY’S SCHEDULE: 6:00 AM AND 11:30 AM ONLY. We are hosting a Dinner Lab in the evening. SORRY FOR ANY INCONVENIENCE!
-SATURDAY CLASS IS CANCELLED AS WE WILL BE PARTICIPATING IN THE EMPOWER 5K
-SIGN UP FOR THE EMPOWER RUN/WALK ON NOVEMBER 8TH AND THEN PUT YOUR NAME ON THE WHITE BOARD IN THE GYM! Promo code made specifically for CrossFit Forte: FIT_FORTE5 – enter it when you register online at “Checkout.”
–STACHE BASH WORKOUT ON NOVEMBER 22. Team of two, scaled, Rx, and Rx+ divisions. SAVE THE DATE!