Kailey, Kristine, JoAnna, LeAnne

CFF Hoodies, long sleeves, sweat pants, etc. can be purchased via THIS LINK attached. Please put in your order by next Sunday!

Workout of the Day

A.
Hang Snatch
Every minute, for 10 minutes: 1 hang squat snatch
then,
7 minutes to build to a heavy single

B.
Three rounds for time of:
30 Wall-Balls (20 / 14)
10 Power Snatches (115 / 75)

Masters: 14/10, 85/60
Rx+ 30/20, 135/95

Hat tip to Battle of the Barbells for the workout

Bradd

CFF Hoodies, long sleeves, sweat pants, etc. can be purchased via THIS LINK attached. Please put in your order by next Sunday! 

Workout of the Day

A.
Push Press
8 minutes to build to a heavy push press
Rest 3 minutes, then:
Max Reps at 70% of today’s heavy single

B.
Every minute, for 12 minutes:
25 Double-unders
Max Dumbbell Hang Power Clean & Jerks (50/35)*

*Alternate arms every minute

Score is total Hang Clean & Jerks

Masters: 35/20

Milikan and Scott

Workout of the Day

A.
Front Squat Clusters
Three rounds of:
4.4.4.4 at 65-70%

Rest 30 seconds between clusters, 3 minutes between rounds

B.
“Jackie”
For time:
1000m Row
50 Thrusters (45 / 35)
30 Pull-ups

Chrysa, Miranda, Emily, and Madaline

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 (Ladies: Airdyne)
Wall-Balls (20 / 14)

Rx+ 30/20

Or

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.

Rafael

Workout of the Day

A.
“Combo”
Every 5 minutes, for 30 minutes (6 rounds):
250m/200m Row
12 Burpees
9 Toes to Bar
6 Power Cleans (155 / 105)

Each round will be scored for time.

Rx+ bar facing burpees, UB TTB, 185 / 120

Pat

Workout of the Day

A.
Pull-ups and Progressions

B.
Every minute, for 21 minutes (7 rounds):
Minute 1: 7-15 Calories on Assault Bike
Minute 2: 30-60 Double-unders
Minute 3: 10-20 V-ups

Kristine and Kailey

Workout of the Day

A.
Deadlift
Every minute, for 5 minutes: 3 reps
then
Every minute, for 5 minutes: 1 rep
then
8 minutes to build to a heavy single for the day

B.
AMRAP in 10 minutes of:
6 Deadlifts at 50% of your heavy single
8 Alternating Box Step-ups w DBs in Farmers Carry
10 Box Jumps (24 / 20)

Masters: 20/14 inch box

Harrell and Noble

Workout of the Day

A.
Power Jerk
Every minute, for 5 minutes: 2 jerks
then
Every minute, for 5 minutes: 1 jerk
then
5 minutes to build to a heavy single

Increase load by feel

Or keep it light to work technique

B.
Three rounds of:
400m Run
21 Kettlebell Swings (53 / 35)
12 Shoulder to Overhead at 50-55% of your jerk

Maggie

FALL APPAREL –  we will be making custom order for CFF sweat shirts and pants, etc this week.

FRIENDSGIVING – Forte Members Lee and Ari will be hosting a party on Saturday, November 17 in East Nashville. You and your friends/loved ones are encouraged to go to eat, drink, and be merry

DAYLIGHT SAVINGS – Male athletes at Forte: Now that it gets dark very early, please park in the street to allow the ladies at the gym to utilize the parking lot. Thank you and please reach out with any concerns.

Workout of the Day

A.
Front Squat Clusters
Three sets of:
4.4.4.4 at 60-65% of 1 RM

Rest 30 seconds between clusters, 3 minutes between sets

B.
AMRAP in 12 minutes of:
14 Alternating DB Snatches (50 / 35)
10 Overhead Lunges w DB (5 R, 5 L)
14 Wall-Balls (20 /14)

Tim G. and Larry

Workout of the Day

A.
In teams of three, with only one person working at a time, complete the following:

120/90 Calories on Assault Bike
100 Front Squats (135 / 95)
80 Pull-ups
Team Run Around the Block
80 Toes to Bar
100 Shoulder to Overhead
120/90 Calories on Rower