FORTE EVENTS:
Sign up for the Forte Canoe Trip June 1 HERE

Immediately following the Saturday WOD (9am) we will be packing up and headed to float the Harpeth River via Foggy Bottom Canoes.

$40 per Canoe. 2 persons per canoe.

Workout of the Day

A.
Deficit Back Rack Reverse Lunges
Every 3 minutes, for 15 minutes (5 sets):
10 reps

Start light and build to a heavy set of 10

After each set: 10 pistol squats (weighted if advanced)

B.
AMRAP in 12 minutes of:
21 Kettlebell Swings (53 / 35)
14 Toes to Bar
7 Front Squats (155 / 105)

Masters: 35 / 26, 115 / 75
Rx+ 70/53, squat cleans

Workout of the Day

A.
In teams of two, complete the following for time:
Run Around the Block
then
Ten rounds of:
10 Hang Power Cleans (135 / 95)
10 Front Squats (135 / 95)
10 Burpees Over the Bar
then
Run Around the Block

Or, working solo, complete

Run Around the Block
then
Ten rounds of:
5 Hang Power Cleans (135 / 95)
5 Front Squats (135 / 95)
5 Burpees Over the Bar
then
Run Around the Block

Not all fats are equal! If the oils above are not the primary fats you cook with and eat, it’s time to change that. Butter (ideally grass-fed), and FRUIT oils like olive, avocado, and coconut oil are not only tasty, they are the GOOD for you, as well as stable and versatile, unlike so many other options out there. Pick some up the next time you’re at the store. Your body will thank you. 

FORTE EVENTS:
Sign up for the Forte Canoe Trip June 1 HERE: https://forms.gle/v6629AiseT1WMWkA6

Immediately following the Saturday WOD (9am) we will be packing up and headed to float the Harpeth River via Foggy Bottom Canoes.

$40 per Canoe. 2 persons per canoe.

Workout of the Day

A.
Last done: 10/2018

“Jake n Bake”

Every 3 minutes, for 30 minutes (10 rounds):
10/7 Calories on Assault Bike
10 Pull-ups
3-2-1 Power Snatches

Rounds 1, 2, and 3 complete 3 snatches 
Rounds 4, 5, and 6, complete 2 snatches
Rounds 7, 8, 9, 10 complete 1 snatch

Build in load by feel over the course of the 10 sets

Rx+ 5/4 bar muscle-ups, 5/3/1 snatches 

Record the time for each round AND your heaviest snatch

Anthony carrying a barbell the most efficient way possible

Workout of the Day

A.
Every minute, for 32 minutes (8 rounds)
Min 1: 30-60 Double-unders
Min 2: 10 Bench Presses
Min 3: 15-25 Abmat Butterfly Sit-ups
Min 4: 15-20 Wall-Balls (20 / 14)

Masters: 14/10 lb ball
Rx+ 60 du, 185 / 115, 15 ghdsu, 30/20 (15 reps)

Workout of the Day

A.
For time:
Row 100/80 Calories

Last done: September 2017

B.
Two rounds for time of:
30 Deadlifts (185/125)
40 Box Jumps (24 / 20)
30 Toes to Bar

Masters: 155 / 105, 20/16 (step down each rep)
Rx+ 225 / 155

Roach

Workout of the Day

A.
Split Jerk
15 minutes to build to a heavy single
or, if this exercise is new to you, use this time to work technique

B.
AMRAP in 12 minutes of:
200m Run
14/11 Hand Release Push-ups
12 Hang Power Clean and Jerks (50 / 35)

Masters: 35 / 20, 
Rx+ 10/8 strict handstand push-ups, squat jerks

C.
Optional:
40-30-20-10 DB Bent Over Rows*
80-60-40-10 Russian Twists (10 / 5 lb plate)

*Use a bench and split the work between right and left arms. Pick weight.

Leah

Workout of the Day

A.
Tempo Back Squat
5 sets of 4 (33X1)
Every 3 minutes, for 15 minutes:
4 reps

B.
“Fran”
21-15-9 rep rounds of:
Thrusters (95 / 65)
Pull-ups

This is probably the most infamous CrossFit workout there is. It is designed to be an all out sprint. Choose a load on the thruster and variation of the pull-up that allows you to go FAST. 
Drop the hammer. 
Go full send. 
Redline it. 
Try to beat the world record of 1:50!

C.
Optional
1.5 mile run

Schultz

Workout of the Day

A.
In teams of two, complete the following relay style

For time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Calories on Assault Bike
Wall-Balls (20 / 14)

Rx+ 30/20

Or

B.
For time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Calories on Rower
Kettlebell Swings (53 / 35)

Rx+ 70/53

Partner A does 15 Calories + 15 WB or KBS, then Partner B does 15 Calories + 15 WB or KBS.  Partner A then does 14+14, and Partner B does 14+14, etc.

Chad

Workout of the Day

A.
Overhead Squat
3-3-3-3-3-3
Complete 6 sets of 3, increasing the load each set

B.
“Nancy”
Five rounds for time of:
400m Run
15 Overhead Squats (95 / 65)

Masters: 65 / 45, or front squats

JoAnna

Workout of the Day

A.
Handstand Push-ups
AMRAP in 4 minutes of:
3 Unbroken Strict HSPU*
*kick down after each set
How many UB sets of 3 can you do in 4 minutes?

B.
Box Jumps
AMRAP in 60 seconds of:
Box Jump Overs (24 / 20)
How many can you get in 1 minute?

C.
Two rounds for time of:
50 Abmat Butterfly Sit-ups
25 Burpees to Target 6 inches above reach

-right into-

Two rounds of:
30 V-ups
15 Burpee Box Jump Overs (24 / 20)

Masters: 20/16
Rx+ complete one unbroken set of ring muscle-ups after each round