GRANITE GAMES THROWDOWN!!!
(no class today, sorry!)

Hello, Athletes and Volunteers:

Volunteer Check In: Will now begin at 6:30 AM

*Event walk through at 8:15 AM is required for all judges and athletes.

Reminders:

• Event Run Through: will be at 8:15 AM.  ALL JUDGES MUST ATTEND. ATHLETES ENCOURAGED TO ATTEND AS WELL 
• Event 1 starts at 9:00 AM sharp!
• Parking is available on the street.  We encourage carpooling if possible.  Please note you can park along 5th Ave South and Carroll St.
• After Party: Let’s kick back and celebrate the day after the event!  Our neighbor, New Heights Brewery, will be welcoming all athletes and volunteers as well after the event.

Reminder: we are hosting the Granite Games Throwdown tomorrow (Saturday) so there will be no class. Come watch some amazing athletes compete!

GRANITE GAMES COMPETITORS:
I highly recommend you use today (Friday) as a complete rest day or active recovery day. Feel free to come to the gym to hit the bike, rower, ski-erg, light jog for 10-30 minutes, do a ROMWOD or mobility/stretch session. 

Tomorrow is going to be fun. Looking forward to all the Forte athletes getting after it!

Workout of the Day

A.
For time:
1 Mile Run
40 Burpees
20/15 Bar Muscle-ups
15 Devil Thrusters (50s / 35s)
20/15 Bar Muscle-ups
40 Burpees
1 Mile Run

Masters: 35s/20s
Rx+ ring muscle-ups, 55s/40s

Braedon and Tim

Workout of the Day

A.
Snatch Complex
Every 2 minutes, for 20 minutes (10 sets):
10/7 Calories on Bike
1 power snatch + 1 hang power snatch + 1 overhead squat
(start light and build by feel)

B.
AMRAP in 9 minutes of:
3 Squat Snatches (135 / 95)
9 Box Jumps (24 / 20)

Masters: 105/65 power snatch, 20/16
Rx+ 155/105

Workout of the Day

A.
Every minute, for 30 minutes (10 rounds):
Min 1: Complete 1 rounds of “DT”
Min 2: 15 Toes to Bar
Min 3: Rest

One round of DT is 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead

Hat tip to CrossFit Chalk for the workout

Bradd

Workout of the Day

A.
Bench Press
Every 3 minutes, for 15 minutes (5 sets):
10 reps – building

After each set: 10 bent over barbell rows

B.
AMRAP in 14 minutes of:
40 Double-unders
20 Pull-ups
30 Double-unders
15 Handstand Push-ups

Masters: hand release push-ups
Rx+: chest to bar, strict hspu

T, E, and Z

MyZone Fitness Challenge Update:
Make sure to “connect” with Bradd Hughes (B. Rad) on the MyZone App. Once you are “friends” with him, he will be able to add you to the Forte January MEP Challenge.

Workout of the Day

A.
Back Rack Reverse Lunge
10-10-10-10-10
Build to a heavy set of 10

After each set: 10 box step-ups

B.
Every minute, for 15 minutes:
Min 1: 15/12 Calories on Rower
Min 2: 20 Wall-Balls (20 / 14)
Min 3: Max Russian Swings (70 / 53)

Masters: 14/20, 53/35
Rx+: KB snatches

Greiner

Workout of the Day

A.
Clean Complex
Every minute, for 12 minutes:
1 power clean + 1 hang squat clean
Starting at a moderate load, increase by feel every 3 minutes (4 total loads)

B.
For time:
Row 1000m
30 Squat Cleans

Zullo

Workout of the Day

A.
Shoulder Press + Chin-up
Every 90 seconds, for 15 minutes (10 sets):
5 Shoulder Presses at 60%
5/3 Strict Chin-ups

B.
For time:
50-40-30-20-10 rep rounds of:
Kettlebell Swings (53 / 35)
Abmat Butterfly Sit-ups

Masters: 35/26
Rx+ 70/53, V-ups 

Rules on the Heart Rate Monitor Challenge:
1) Total MEPs (my zone effort points) will be the determining factor for who wins.
2) However, we will not count the points accumulated in the “grey zones”.
3) You can wear it whenever and wherever you want, but only if you are exercising will it actually be advantageous points wise.
4) Don’t forget to bring it and put it on when you’re at the gym! This has been my biggest problem.
5) Charge the batteries. One charge will last several months.
6) Make sure your body metrics (height, weight, age, etc) are correct.
This’ll be pretty fun and let me know if you have any questions regarding it.

Workout of the Day

A.
Tempo Front Squat
Every 2.5 minutes, for 12 minutes (5 sets):
5 reps at 60% (32X1)

After each set: 30 Russian twists w DB

B.
AMRAP in 12 minutes of:
8 Box Step Overs (24 / 20 – pick weight)
36 Double-unders
16 Jumping Back Squats (45 / 35)

Masters: 20/16 in, jumping air squats 
Rx+ 50s/35s, 12 pistol squats 

The morning after NYE got you feeling like…

New Years Schedule:
Tuesday (today): 11:30 Only!
Wednesday: Resume Normal Schedule

Workout of the Day

A.
“Sweat it out”
Every minute, for 28 minutes:
Min 1: 30 seconds of Assault Bike (calories)
Min 2: 30 seconds of Wall-Balls (20 / 14)
Min 3: 30 seconds of C2 Rowing (calories)
Min 4: 30 seconds of Burpees