Wednesday, November 25, 2020

Wednesday: 6:00AM, 11:30AM, & 3:30 PM only
Thursday: 9:00 AM Hero WOD
Friday: 6:00, 11:30 AM, and 3:30 PM only
Saturday: 10:00 AM
Sunday: 10:00-12:00 AM Open Gym

Workout of the Day

A.
Last done: 11/27/19

“Gobble, gobble”

AMRAP in 10 minutes of:
20/15 Calories on Rower
20 Wall-Balls (20 / 14)

-Rest 5 minutes-

AMRAP in 10 minutes of:
15/11 Calories on Assault Bike
15 Box Jumps (24 / 20)

-Rest 5 minutes-

AMRAP in 10 minutes of:
10 Handstand Push-ups
10 Power Snatches (95 / 65)

Each AMRAP will be scored for reps

LAST DONE: 11/23/2018

Tuesday, November 24, 2020

Workout of the Day

A.
Complete the following for time:

15 rounds of:
5 ball-slams
3 bench presses
1 devil press

-right into-

1500m ski

-right into-

15 rounds of:
1 devil press
3 bench presses
5 ball-slams

Rx+ 50/40, 195/115, 50s/35s

Monday, November 23, 2020

Good Evening, Folks!

As promised, here is the schedule for this week.

THANKSGIVING SCHEDULE:
Monday: normal
Tuesday: normal
Wednesday: 6:00AM, 11:30AM, & 3:30 PM only
Thursday: 9:00 AM Hero WOD
Friday: 6:00, 11:30 AM, and 3:30 PM only
Saturday: 10:00 AM
Sunday: 10:00-12:00 AM Open Gym

Please note: the workouts this week will be longer burners. But fear not…these beasts of workouts will be fun!  Completely doable for all members and perfect for this week. We will resume our normal strength/conditioning style next week. 

TRIVIA NIGHT: we are planning a Forte Event Night and have decided on Trivia 2.020. We held a trivia night back in October of 2019 at the gym and it was a BLAST, so we are gonna organize another one. Mark your calendars for SATURDAY, DECEMBER 12. We are also looking to incorporate the donation of toys/food to a local children’s foundation.

SWEATSHIRTS: there are supply chain issues with the brands we’ve used in the past, but I’ve placed an order and should be obtaining a few samples of a new brand that I will have at the gym for people to check out and try on. The last thing I want is for people to order a sweatshirt and it not be the correct fit.

Thank you, and please reach out with any questions.

Workout of the Day

A.
Every minute, for 32 minutes (8 rounds):
Min 1) 50 double-unders
Min 2) 6 back squats* (from the rack)
Min 3) 20 double russian kettlebell swings
Min 4) 20m walking lunges w KBs in farmers carry

Rx+ 60 du, 275/175, 35/26 dbl kb snatch s, kb OH lunges

Saturday, November 21, 2020

Pat

Workout of the Day

A.
In teams of two, you and your partner will move through five stations trying to
accumulate as many reps as possible with the following movements:

60 seconds of box step-up overs w dbs in farmers carry (50s/35s)
rest 60 seconds
60 seconds of toes to bar
rest 60 seconds
60 seconds of db squats (50s/35s)
rest 60 seconds
60 seconds of anchored abmat sit-ups (partner stand on feet)
rest 60 seconds
60 seconds of burpee box jump overs (24 / 20)
rest 60 seconds

Masters: 35s/20s, 20/16 in box

Partner A will do ball-slams for 60 seconds, while Partner B rests.
Then Partner B will do ball-slams for 60 seconds while Partner A rests.
Each partner will continue that cycle until both have completed the entire thing three times through.

Friday, November 20, 2020


Finishing the extension for the variation of snatches we’re doing today will be imperative. Definitely something to focus on. Actually something to focus on for all snatch, clean, and jerk variations!

Workout of the Day

A.
Dip Snatch
Every minute, for 15 minutes:
1 snatch pull + 1 dip snatch (x2)

B.
AMRAP in 12 minutes:
50-40-30-20-10 double-unders
25-20-15-10-5 wall-balls
10-8-6-4-2 power snatches

Rx+ ub du, 30/20, 155/105
add 5-4-3-2-1 RMU after the snatches

Score is total reps

If you finish, start back in ascending order
(ex: 10 du/5 wb/2 snatches, 20 du/10 wb/4 snatches, etc)

Thursday, November 19, 2020

Workout of the Day

A.
Every 8 minutes, for 40 minutes (5 rounds):
30/24 calories on assault bike
30/24 calories on ski erg
30/24 calories on rower

Rx+ reverse order (sub 6 min each round)

Wednesday, November 18, 2020

Liz

ANNOUNCEMENT:
TRIVIA NIGHT HOLIDAY EDITION 2020 Scheduled for Saturday, December 12… Mark your calenders!

Workout of the Day

A.
Power Clean
Every minute, for 12 minutes:
4 reps at 65-70%
3 reps at 75-80%
2 reps at 80-85%
1 rep at 85-90%

B.
Three rounds of:
400m run
21 box jumps (24 / 20)
12 hang power cleans (155 / 105)

Masters: 115 / 75
Rx+ 185/130 (unbroken)

Tuesday, November 17, 2020

Kent at the ready to no rep!

Workout of the Day

A.
Shoulder Press
8 @ 50-55%
6 @ 55-60%
4 @ 60-70%
10 @ 70-75+%
Starting light, build to a heavy set of 10

B.
Complete the following for time:
45 Thrusters (75 / 55)
45 Pull-ups

At the start of every minute: 5 burpees

Masters: 55/35
Rx+ 115 / 75, chest to bar, burpees over the bar

Monday, November 16, 2020

Coach Larry

Workout of the Day

A.
Overhead Squat
Every 2.5 min, for 6 sets:
2 OHS (5-25 lbs heavier than last week)

After each set:
10 bulgarian split squats (5R/5L)

B.
“Money Maker”
AMRAP in 10 minutes of:
20 Kettlebell Swings (53 / 35)
20 Walking Lunges w Plate Overhead (45 / 35)

Rx+ 70/53, vest

Saturday, November 14, 2020

Workout of the Day

A.
Teams of two, with one person working at a time:

Five rounds for time of:
30 Kettlebell swings (70 / 53)
30 Box jump (24 / 20)
Run 400 meters*
30 Burpees
30 Wall-Balls (20 / 14)

*Both partners run

Masters: 44/35, 20/16
Rx+ 30/24 in box, 30/20 ball

Or, working solo:
5 rounds of:
15 KBS
15 BJ
400m run
15 Burpees
15 WB