Holleyman -U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
Workout of the Day
Last done: June 14, 2017
A. “Holleyman” 30 rounds for time of: 5 Wall-Balls (20 / 14) 3 Handstand Push-ups 1 Power Clean (225 / 155)
A. Push Press 6-6-6-6-6-6 Every 3 minutes, for 15 minutes: 6 reps Start light and build
After each set: 5 strict chin-ups
Rx+ weighted chin-ups (build in load)
B. Minutes 0-8: Tabata Double-unders 1-Arm Dumbbell Shoulder to Overhead (pick weight)*
Rest until the 10:00 minute mark, then:
Minutes 10-18:00 Tabata Double-unders Burpees to Target 6 in above reach
*Alternate arms each round
Rx+ 70/50
For Tabata, you perform an exercise at maximal intensity for 20 seconds, followed by 10 seconds of rest. You repeat this on-off pattern a total of eight times, making one complete Tabata round four minutes.
A. In teams of two, with only one person working at a time: AMRAP in 27 minutes of: 18 Ball-Slams 15 Back Rack Lunges (95 / 65) 12 Pull-ups 9 Jumping Back Squats (95 / 65) 6 Devil Presses
Partner A does all Ball-slams, partner B does lunges, partner A does pull-ups, parner B does jumping back squats, partner A devils presses, partner B does ball-slams, etc
As many of you know, each October we like to take the opportunity to show our members how much we appreciate them. This year, we want to say thank you by offering you two unique opportunities:
Membership Discount Opportunity!
3/ week memberships can earn a 10% discount on 1 month membership when you attend at least 13 classes in October
Unlimited Membership scan earn 15% discount on 1 month membership when you attend at least 20 classes in October
You must sign in to class and record your score (with the exception of Open Gym)
The “week” runs Monday through Sunday (there are 5 weeks in October)
50% Off Apparel: Forte members who purchase apparel in the month of October will receive 50% off the item.
Please also remember Saturday, October 27th at 1 PM, we will be hosting a Farewell Baby Shower for Coach Jake and his wife Karen. RSVP by Oct 19th!
Thank you all for being a part of this community. Enhancing lives through fitness, nutrition, and community is our passion. We take the opportunity to be part of your fitness journey very seriously, but hope you all have as much fun as we do on the trek together.
Workout of the Day
A. Jerk Every 2 minutes, for 20 minutes (10 sets): 10/7 Calories on Rower 3 Push Jerks
Build over the course of the 10 sets
B. 2012 CrossFit Games Open Workout 12.1 AMRAP in 7 minutes of: Burpees to a target 6 inches above reach
