Please sign up for your desired heat on Wodify. First heat begins at 9:30, then 10:00, 10:25, and 10:50. There will be no Coach led warm-up, so please show up 15-30 minutes before your heat to properly get warm, loose and ready. Also, we will be counting and judging each other, so please plan to return the favor.
The Forte Formal is this evening at 6:00 PM. Come hungry and thirsty! And please bring something for the Toys for Tots Foundation.
Workout of the Day
A.
“Fight Gone Bad”
Three rounds for reps of:
1 Minute of Wall-Balls (20 / 14)
1 Minute of Sumo Deadlift High-Pulls (75 / 55)
1 Minute of Box Jumps (20 / 20)
1 Minute of Push Press (75 / 55)
1 Minute of Rowing for Calories
1 Minute of Rest
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.