Tuesday, January 19, 2021

Click this link and enter the sponsor code: CrossfitForte

Workout of the Day

Shoulder Press
Every 2 minutes, for 12 minutes (6 sets): 6 reps
Start light and build to a 6RM

CrossFit Games Open Workout 12.3
AMRAP in 18 minutes of:
15 Box Jumps (24 / 20)
12 Shoulder to Overhead (115 / 75)
9 Toes to Bar

Masters: 20/16 in, 85/60
(FYI – they did not have a masters variation back when they originally released this)

Monday, January 18, 2021

Thanks to member Kav, I now know that my business has changed from “930 5th Ave S” to “930 Rep. John Lewis Way S”. Zero communication from the city, and I have zero idea how long it’s been this way. Lol.

CrossFit Games Open – sign up HERE

Workout of the Day

Front Squat Cluster Cycle (week 3) at 65+%
rest 3 minutes at 75+%
rest 3 minutes at 85+%

Rest 30 seconds between clusters

If you were here last week, you should increase the load (5-15lbs) for all sets (5s, 3s, and 1s).
If you don’t have a 1 Rep Max, and therefore no percentages, go by feel (moderately heavy >> heavy>>>very heavy).

CrossFit Games 18.2 A
For time:
1-2-3-4-5-6-7-8-9-10 rep rounds of:
DB Front Squats
Bar Facing Burpees

12 min cap

Optional: 18.2 B
With remaining time:
1 rep max clean

Saturday, January 16, 2021


Workout of the Day

In teams of 2, complete AMRAP in 30 minutes:
30 kettlebell swings (53/ 35)
24 pull-ups 
30 box jumps (24 / 20)
24 shoulder to overhead w DBs (50s/35s)
30 calories on assault bike

Masters:  35/26, 20/16, 35s/20s
Rx+ 70/53, chest to bar, 30/24 in, 55/35s

Friday, January 15, 2021


Workout of the Day

Hang Snatch
6 x 3 at ~75% of 1 RM

CrossFit Games Open Workout 11.1 and 14.1
AMRAP in 10 minutes of:
30 double-unders
15 power snatches (75 / 55)

Scaled: 55/35, 60 singles

Last done: 10/2018

Thursday, January 14, 2021

When Coach says increase the weight each round and there’s 10 rounds

Workout of the Day

Toes to Bar and Progressions

Five rounds of:
10 Alternating Pistol Squats
20 Abmat Buttefly Sit-ups
10 Handstand Push-ups

Masters: optional box step ups (24 / 20), L-sit DB strict presses
Rx+ weighted pistols (26/18 lb kb), ghdsu, deficit hspu (25s hi temp)

Last done: 1/2020

Wednesday, January 13, 2021


SHOE DONATION IS HEADED OUT AT THE END OF THE WEEK! Bring me your old, used shoes so I can give them to those in need!

Workout of the Day

Every 3 minutes, for 30 minutes (10 rounds):
15/12 calories on rower
15 wall-balls (20 / 14)
5-3-1 power cleans*

*The goal on the power clean is to increase every round,
so pick a load that you can add 5-10lbs for the load progressions.

Rounds 1, 2, 3 complete 5 power cleans
Rounds 4, 5, 6 complete 3 power cleans
Rounds 7, 8, 9, 10 complete 1 power clean

1) time for each round
2) heaviest power clean

Rx+ 20/15 cals, 30/20 lb ball
Mens Rx+ loads: 185-195-205-215-225-235-245-255-265-275
Womens Rx+ load: 115-120-125-130-135-140-150-160-170-180



Tuesday, January 12, 2021

Far and away the best thing to put on your hands when they are torn, or just feeling worn, raw, and tender. You’ll get a ton of relief literally overnight. Tears and cuts will heal so much faster. It’s even great for things like chapped lips. Been using this product for close to a decade now and I’ve not found anything better. 100% recommended for every CrossFitter. Made right here in Nashville, too. Ripfix.com

Workout of the Day

Bench Press 2-2-2-2-2

After each set:
15 V-ups

B. (last done jan 7, 2020)
AMRAP in 16 minutes of:
20 Kettlebell Swings
15 Pull-ups
10 Jerks

Rest exactly 60 seconds after each round

Rx+ KB snatch (10 each arm), chest to bar, 155/105

Monday, January 11, 2021

The 2021 CrossFit Games Open is exactly 2 months out. If you have any questions about it, shoot me a text 414-614-6452, and expect to be convinced to sign up.

Workout of the Day

Front Squat Cluster Cycle (week 2) at 60-65+%
rest 3 minutes at 70-75+%
rest 3 minutes at 80-85+%

Rest 30 seconds between clusters

If you were here last week, you should increase the load (5-15lbs) for all sets (5s, 3s, and 1s).
If you don’t have a 1 Rep Max, and therefore no percentages, go by feel.

Six rounds of the following:
30 seconds of assault bike (cals)
rest 30 seconds
30 seconds of squat cleans (115 / 75)
rest 30 seconds

Masters: 95/65
Rx+ each round 15+/9+ cals (or 90+/54+ cumulative),
135/95 (7+ reps)

If you noticed, we didn’t ride the assault bike last week. But worry not, as we’ll be making up for it this week 😳🤣💩 🚴🏽‍♂️

Saturday, January 9, 2021

Workout of the Day

Can any teams get 250+ thrusters? 300? 350???

In teams of two, with partners working for 1 minute, then resting for 1 minute, AMRAP in 30 minutes:

8/6 Calorie on the rower
6 burpees over the rower
with the remaining minute:
thrusters (75 / 55)

Partner A will row, do burpees, and then complete as many thrusters as possible in 60 seconds. Then Partner A will rest and Partner B will row, do burpees, then thrusters.

This should be an all out sprint, with enough time to be able to do a decent number of thrusters, so if rowing takes more than 20 seconds, reduce the cals. Ideally people have 20 seconds or so to do thrusters.

Friday, January 8, 2021

As you’ve probably heard (except Nabil – he intentionally doesn’t listen ;)) I often harp on the importance of landing flat footed in the snatch, clean, and power jerk. It’s a game changer. 

Workout of the Day

Hang Snatch*
6 x 3 at ~70% of 1 rep max
*mid hang squat snatches

For time:
45 wall-balls (20 / 14)
15 power snatches
30 wall-balls
10 power snatches
15 wall-balls
5 power snatches

Masters: 14/10
Rx+ 30/20, 145/100