Monday, December 9, 2019

Tis the Season, Forte friends! Read the items below to stay up to day with everything happening at the gym:

UPDATE YOUR ADDRESS in Wodify!  We want to make sure we get your New Year started right and need your mailing address to be accurate.  While you’re at it, why don’t you check out your entire profile for accuracy!

Holiday Shoe Donations.  Thank you for bringing in your used shoes!  We’ve already donated 73 pairs to the Nashville Rescue Mission.  If you missed out the first time around, bring yours in now; we will be doing one more bin-full of donations.

FREE Mobility class Sundays at 9 AM.  Join in on Self-Care Sundays!  Precision Athletics (Dr. Ben and Brian) is leading this guided mobility class to improve movement patterns associated with CrossFit, Gymnastics, Conditioning, and Olympic Weightlifting movements/exercises. Various tools and techniques will be used and taught including soft tissue/ joint mobilization, guided stretching techniques, injury consulting, and movement assessment and instruction.

Olympic Lifting Clinic. New Year, New Lifts PRs?! A new Olympic Lifting Clinic cycle will begin Thursday, January 9th.  This time, you can choose to participate in a 4 week Snatch cycle, a 4 week Clean and Jerk Cycle, or the full 8 week cycle including both lifts.  Classes will be held Thursdays at 6:30 PM and Sundays at 8 AM.  If any spots remain open, we will also have a class drop-in option for $20.  Read through full details and sign up HERE.

Nutrition Coaching.  Ready to change your mindset and nourish your body?  Overwhelmed by information?  Feeling like your training has stagnated? Need help staying on track?  We now have a couple spots available for one-on-one nutrition coaching.  Learn more or sign up HERE.

Fight Gone Bad.  Join us Saturday, January 18th to participate in this iconic CrossFit workout.

Bring a Buddy.  Saturday, January 11th.  Send your friends and family HERE to sign up.

Sweatshirts are In!  Pick ‘em up from the lobby.  We will be charging your Wodify accounts this week.

That’s it for now, folks!  And remember to take it easy on the Christmas cookies over the next couple weeks. 😉

Workout of the Day

A.
Pause Back Squat
3 x 5 (5-20 lbs heavier than your last BS session)

After each set: 12 bulgarian split squats

B.
Three rounds for time of:
15 Deadlifts
12 Front Rack Lunges
9 Front Squats
300m Run

Rx+ 155/105

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