Monday, October 28, 2019

In case you didn’t see the email:

Hey Forte Crew,

With the Intro sessions of our Templeton High Schoolers still progressing, we will be running Open Gym from 7 AM- 11 AM all week.  If you planned on attending 9 AM, you’re still welcome to come workout, but we will be running an intro class with the high school class at that time.

We will be assessing the high-schoolers as this week progresses to determine the longer-term plan for 9 AM.

Sincere apologies if this causes any inconvenience, and thank you for your understanding.

Open Athletes: Submit your 20.3 scores to games.crossfit.com ASAP! ALL scores need to be submitted PRIOR to 7 PM. 

Every Monday until the Open is over, I will be programming some exercises that have appeared in the Open in years past. We will doing lots of “On the Minute” work.  Implementing on the minute style of conditioning is very effective in allowing athletes to take on the workout one minute and one movement at a time, helping build consistency, and permitting the athlete to hone in their focus, eventually leading to greater improvement and proficiency at whichever exercise they’re training. It’s also great for practicing exercises under some, but not considerable, fatigue. 

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1) Alternating DB Snatches (50 / 35)
Min 2) Wall-Balls (20 / 14)

Rest 6 minutes, then:

B.
Every minute, for 12 minutes:
Min 1) Alternating DB Hang Power Clean and Jerks (50 / 35)
Min 2) Box Jump Overs (24 / 20)