Ellie
ANNOUNCEMENTS:
1) FORCE FOR FAMILIES IMPORTANT UPDATE: Youth Villages and CrossFit Forte have made the decision to postpone the “CrossFit Forte FORCE for Families” event until September 26, 2020 and are encouraging our athletes and volunteers to put their energy and support behind CrossFit Trivium and Battle of the Barbells‘s tornado relief event to benefit the rebuilding of CrossFit Hermitage. More information and details will be forthcoming.
We are also looking into making Forte a satellite location for the event to gain more participants.
2) TORNADO DONATION: While there are many ways to help those affected by the tornado, we have decided the LEAST we can do is make Forte a donation center for items that are in dire need. Since we are a location you will most likely visit in the coming days, it will be hassle free to bring the items listed below to the gym and we can run them over to the Community Resource Center.
WHAT THEY NEED RIGHT NOW:
Windex
Tarps
Large Trash bags
Box Cutters
Laundry Detergent
Work Gloves
Underwear (all sizes, new)
WHAT THEY DON’T NEED (due to limited space)
Clothes
Toys
Perishable Food
Thank You!
Workout of the Day
A.
In teams of two, complete:
AMRAP in 12 minutes of:
Row
21 Thrusters (95 / 65)
21 Pull-ups
15 Thrusters
15 Pull-ups
9 Thrusters
9 Pull-ups
Score is total reps/calories
Masters: 65/45
At the count of 3-2-1-GO! Partner A will do 21 thrusters and then 21 pull-ups. While Partner A completes 21 and 21, Partner B will be rowing for calories. Once Partner A completes the 21 thrusters and 21 pull-ups, he or she will go to the rower and tag out with Partner B. Partner B will then complete 21 thrusters and 21 pull-ups and Partner A will row for calories. The same format will be applied to the rounds of 15 thrusters and 15 pull-ups and 9 thrusters and 9 pull-ups.
If both partners complete the 21-15-9 in under 12 minutes, begin completing it in the opposite order:
9-15-21 until the time 12 minutes is up.
Rest 6 minutes, then
B.
AMRAP in 12 minutes, using the same format as above:
Assault Bike
21 Deadlifts (185 / 125)
21 Box Jumps (24 / 20)
15 Deadlifts
15 Box Jumps
9 Deadlifts
9 Box Jumps
Score is total reps/calories
Masters: 145/100, 20/16 in