Arnold has been with us since the very beginning.

Workout of the Day

A.
In teams of two, with only one person working at a time:
For 6 minutes:
Min 1: Kettlebell Swings (53 / 35)
Min 2: Calories on Assault Bike

For 6 minutes:
Min 1: Wall-Balls (20 / 14)
Min 2: 150m Run*

For 6 minutes:
Min 1: Lunges w DBs in Front Rack (pick weight)
Min 2: Calories on Bike

For 6 minutes:
Min 1: Ball-Slams (pick weight)
Min 2: 150m Run*

No rest between rounds.
Score is total reps/calories.
*Both partners run.

Rx+  KB: 70/53,  Med-Ball: 30/20,  DBs: 50s/35s, slam ball: 50/30

Or, working solo:
Do the above, except:
Work for 30 seconds, rest for 30 seconds

On this day, 6 years ago, CrossFit Forte Opened it’s doors for the first time and have kept them open everyday since. Thank you, from the bottom of our hearts, for letting us be a part of your fitness journey! – Evan & Katelyn

Workout of the Day

A.
Cluster
Every minute, for 12 minutes: 1 squat clean thruster

Starting light, increase the load every 3 minutes (4 loads)
(or keep it light and work technique)

This should simply act as a primer for the thrusters you do in Fran, with the goal to make the thrusters in Fran feel light and right!

To prime yourself for the pull-ups, I recommend doing 2-4 SMALL sets of pull-ups/rows after some of the squat clean thrusters, too.

B.
“Fran”
21-15-9 rep rounds for time:
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!

Whit back in 2013

Workout of the Day

A.
Power Snatch
Every 2 minutes, for 20 minutes (10 rounds):
10/7 Calories on Assault Bike
2 Power Snatches

Start light and build in load over the course of the 10 rounds

B.
Every minute, for 10 minutes:
8 Box Jump Overs (24 / 20)
Max Alt. Dumbbell Hang Power Snatches (50 / 35)

Masters: 35/20, 20/16
Rx+: hang squat snatches 

Throwback to Forte on Fogg St…. Pat Starnes working his levitating deadlifts

Workout of the Day

A.
Bench Press 3-3-3-3-3-3
Build to a heavy set of 3

After each set: 30 seconds of Russian Twists (heavy)

B.
Every 5 minutes, for 15 minutes (3 rounds):
30/24 Calories on Rower
20 Bench Presses (125 / 85)
10 Burpee Box Jumps – Facing (24 / 20)

Each round will be scored for time.

Masters: 105/55, 20/16
Rx+ 155/95, 30/24

Throwback to Alicia swinging kettlebells!

Workout of the Day

A.
Front Squat 3-3-3-3-3-3
Complete 3 reps every 2 minutes, for 12 minutes (6 sets)
Start light and build to a heavy set of 3

B.
AMRAP in 15 minutes of:
15 Wall-Balls (20 / 14)
30 Double-unders
15 Toes to Bar
30 Double-unders

Wes – Throwback to March of 2013 hitting a 185 split jerk. Pretty sure he can strict press that now.

LABOR DAY SCHEDULE: 9:00 AM CLASS ONLY!

Workout of the Day

A.
“Laborsome”

Thrusters
Pull-ups
Dumbbell Snatches
Burpee Box Jumps
Assault Bike
Row

• Teams of Four
• 32 Minutes
• Relay Race
• Six Exercises

More details will be shared at the gym.
See you there!

Another Throwback to March of 2013 at CFF 1.0 – Charlie and Bearman hiding in the back.

Workout of the Day

A.
In teams of two, with one person working at a time, complete AMRAP in 30 minutes of:
100 Kettlebell Swings (53 / 35)
100 Anchored Sit-ups w Med-Ball
80 Goblet Squats (20 / 14)
80 Box Jumps
60 Hang Power Cleans (125 / 85)
60 Lunges w Kettlebell in Goblet hold
40 Front Squats (125 / 85)
40 Burpees
20 Shoulder to Overhead (125 / 85)
200m Run*

*Both Partners run.

If you complete a full round, keep going but the cut the reps in half:
50/50
40/40
30/30
20/20
10/10…

Throwback to circa 2012 David V. at CFF 1.0

Workout of the Day

A.
Hang Snatch
Every minute, for 12 minutes: 2 hang squat snatches
Starting at a moderate load, increase every 3 minutes (4 total loads)

B.
For time:
400m Run
20/15 Ring-dips
20 Power Snatches (115 / 75)
20/15 Ring-dips
400m Run

Masters: 75/55
Rx+ 12/7 Ring muscle-ups, 125/85 squat snatches 

Katelyn back at CFF 1.0 – demonstrating what is known as “triple extension” during the Snatch, where hips, kness, and ankles all extend during the second pull, or explosion phase of the lift. Also occurs during Clean and the Jerk.

Workout of the Day

A.
Every 5 minutes, for 30 minutes (6 rounds):
10/7 Strict Pull-ups
15 Toes to Bar
20/16 Push-ups
25 Wall-Balls (24 / 20)

Each round will be scored for time.

Rx+ unbroken
Masters: 5-10-15-20 rep rounds

Hat tip to CF Invictus for the workout

*Compare to June 7, 2018*

Russ working his standing bench press at CFF 1.0

Workout of the Day

A.
Hang Clean
Every minute, for 12 minutes: 2 hang squat cleans
Starting at a moderate load, increase every 3 minutes

B.
Five rounds of:
AMRAP in 1:30 of:
7 Power Cleans (135 / 95)
7 Burpees Over the Bar

Rest 1:30