Whitney doing turkish get ups
Warm up
Run 400 m or Row 500 m
20 Shoulder touches
Group mobility
Skill
Turkish get-ups (work up to a heavy weight)
12-15 reps each arm
Conditioning
21-18-15-12-9-6-3-1
Thrusters (95 / 65 lbs)
Chest to bar pull-ups
Some people want it to happen, some wish it would happen, others make it happen. -Michael Jordan
Happy Bday, Ashley!
Warm up
Run 400 m or Row 500 m
then 2 rounds of
10 Squats
10 Sit-ups
10 Ring rows
Strength
Deadlift 5-5-5-5-5
Conditioning
In 10 minutes
Run 800 m
then, with the remainder of the 10 min
complete as many rounds as possible of:
12 KB Snatches – 6 each arm (53 / 35 lbs)
36 Double unders
I am not discouraged, because every wrong attempt discarded is another step forward. – Thomas Edison
Clean and Jerks
Warm up
5 min of jump rope (work on double unders, speed steps)
Group Mobility
Skill
Kipping
Conditioning
For time, complete the following:
60 Wall-balls (20 / 14 lbs)
120 ft Broad-jumps
20 Power clean & jerks (135 / 95 lbs)
120 ft Broad-jumps
60 Wall-balls
Stand up to your obstacles & do something about them. You will find that they haven’t half the strength you think they have. -Norman Peale
Click HERE for upcoming events and our holiday schedule.
Gym Closed!
Sorry for any inconveniences, but the trainers are competing at the CrossFit Rampage Christmas Throwdown in Murfreesboro. We would love for you to come out and support CrossFit Forte and the CrossFit community!
1105A West College Street, Murfreesboro TN, 37129. Behind Demos’ parking lot.
Warm up
Run 400 m
2 rounds of
10 Sit ups
10 Squats
10 Ring rows
Strength
In 20 minutes establish your 1RM thruster
Conditioning
7 min AMRAP of
BURPEES!
If you’re not making mistakes, then you’re not doing anything. -John Wooden
Back squats
Warm up
Run 400 m or row 500 m
10 push ups
10 sit ups
10 squats
10 pull ups or ring rows
Group mobility
Skill
10 min of double under work
Conditioning
25-20-15-10 rep rounds of the following:
Back squats (135 / 95 lbs)
Knees to elbows
Box jumps (24 / 20 in)
You are never too old to set another goal or to dream a new dream. -CS Lewis
Andy snatchin’
Warm up
Row 500 m or run 400 m
Group Mobility
Strength
Every 45 seconds for 12 minutes,
do 1 Hang Snatch @ 70 % of 1RM
Conditioning
For time, complete the following:
Row 1000 m
Run 800 m
If it wasn’t hard, everyone would do it. It’s the hard that makes it great. -Tom Hanks
Steve showing his snatch
Warm up
Group Mobility
Medicine ball drills
Strength
10 Min EMOM 2-3 power clean and jerks (split)
Moderately heavy, work on form
Conditioning
12 min AMRAP of
80 foot bear crawl
20 Walking lunges
10 Ring dips
Everything that you will ever need to accomplish any goal that you will ever set is sitting & waiting patiently inside of you.
CJ working on his triple extension (ankles, knees, hips)
Warm up
Run 400 m
Group mobility
Conditioning
4 rounds for time of:
400 m run
20 Wall balls (20 / 14 lbs)
10 Hang power snatches (115 / 75 lbs)
You cannot escape the responsibility of tomorrow by evading it today.
-Abraham Lincoln
David is good at HSPU
Warm up
Row 500 m or run 400 m
then 2 rounds of
10 Push ups
10 Ring rows
Group Mobility
Strength
Deadlift 3-2-2-1-1-1-1
Conditioning
10 min AMRAP of
6 Deadlifts @ 55% of 1RM
30 Lateral jumps (over barbell)
12 Handstand push ups
Successful people are not gifted; they just work hard, then succeed on purpose.
– G.K. Nielson