Rae

REMINDER: August 11 is the CFF Annual Canoe Trip! Any and all are invited. If you want more info, go HERE

Parter Comp is coming in hot… August 25!
Sign up to compete HERE
Sign up to judge/ volunteer HERE

Workout of the Day

A.
Every minute, for 10 minutes, AMRAP:
Minute 1: Double-unders
Minute 2: Abmat Butterfly Sit-ups w Plate (25/15 plate)

B.
Three rounds of:
60 seconds of Rowing for Calories
60 seconds rest
60 seconds of DB Burpee Deadlifts
60 seconds rest
60 seconds of Overhead Squats (95 / 65)
60 seconds rest

Liz

REMINDER: August 11 is the CFF Annual Canoe Trip! Any and all are invited! If you want more info, go HERE

Parter Comp is coming in hot… August 25!
Sign up to compete HERE
Sign up to judge/ volunteer HERE

Workout of the Day

A.
Clean and Jerk
Every 90 seconds, for 15 minutes (10 sets): 1 squat clean + 1 jerk
Starting light, build to a heavy single
Or stay on the lighter side honing in on technique

B.
Three rounds for time of:
20 Toes to Bar
10 Clean and Jerks (135 / 95)

Rx+ 25 TTB, 185/125
Masters: 95 / 65

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.

Seth

Workout of the Day

A.
For time:
Row 42,195 meters

-or-

B.
Every minute, for 28 minutes (7 rounds):
Min 1: Sandbag Carry 
Min 2: Assault Bike
Min 3: 1-2 Rope Climbs
Min 4: 150m Sprint

Rx+ 150/100 lb bag, 1 legless + 1 w legs, 200m sprint

Will

Workout of the Day

A.
Bench Press 7-7-7-7-7
Build to a heavy set of 7

B.
AMRAP in 10 minutes of:
5 Strict Presses (115 / 75)
5 Strict Pull-ups
10 Push Presses (115/75)
10 Pull-ups

Rx+ 135 / 85, BMU, chest to bar
Masters: 85 / 55

The 2018 CrossFit Games starts on Wednesday! Here are two of the Fittest women on Earth: Tia Toomey and Katrin Davidsdottir

Workout of the Day

A.
Front Squat 7-7-7-7-7-7
Every 2 minutes, for 12 minutes (6 sets): 7 reps
Starting at a moderate load, build over the course of the 6 sets

B.
Two rounds of:
21 Wall-Balls (20 / 14)
21 Box Jump Overs (24 / 20)
-Right into-
Two rounds of:
15 Wall-Balls (20 / 14)
15 Box Step Overs w/ DBs or KBs
-Right into-
Two rounds of:
9 Wall-Balls (20 / 14)
9 Burpee Box Jump Overs (24 / 20)

Rx+ 30/20, 53s/35s KB, 30 inches on box jumps and 
Masters: 14/10lbs, 20/16 inches

Mr. White

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
One round of:
70 Thrusters (95 / 65)
70 Power Cleans (95 / 65)

-Right into-

Two rounds of:
50 Goblet Squats (53 / 35)
50 Ball Slams

-Right into-

Three rounds of:
30 Burpees
30/20 Calories on Bike or Row

No rest between rounds

In light of the 2018 CrossFit Games starting in less than a week, here is the GOAT: Mat Fraser

Workout of the Day

A.
Friday Core Work
Every minute, for 10 minutes, AMRAP:
Minute 1: Toes to Bar
Minute 2: Russian Kettlebell Swings (70/53)

B.
Every 4 minutes, for 16 minutes (4 rounds):
Minute 1: Assault Bike Calories
Minute 2: Rest
Minute 3: Double KB Front Rack Carry
Minute 4: Rest

Sisco

Workout of the Day

A.
For time:
50 Wall-Balls (20 / 14)
40 Box Jumps (24 / 20)
30 Handstand Push-ups
20/15 Strict Chin-Ups
10 Man Makers* (pick weight)
20/15 Strict Chin-ups
30 Handstand Push-ups
40 Box Jumps
50 Wall-Balls

* 1 Man Maker is: 1 push-up with hands on DBs + 1 row each arm + squat clean thruster

Rx+ 12/10 ft target, RMU, 50/35s
Masters: 14/10, 20/16, seated DB presses

B Lamb

The 5th Annual Forte Summer Throwdown is Comp is exactly 30 days away (Saturday, August 25)! The random draw for partners is happening.
Sign up to compete HERE
Sign up to judge/ volunteer HERE

Workout of the Day

A.
Every 6 minutes, for 24 minutes (4 rounds):
30/24 Calories on Rower
20 Sumo Deadlift High-Pulls (105 / 70)
10 Burpee Box Jump Overs – Facing (24 / 20)

Rx+ 135/95, 30/24 inches
Masters: 75/55, 20/16 inches

B.
Optional:
Every minute, for 8 minutes, AMRAP:
Min 1: Russian Twists (35 / 20)
Min 2: Abmat Butterfly Sit-ups

Workout of the Day

A.
Bench Press 6-6-6-6-6
Increasing the weight by feel, build to a heavy set of 6

B.
AMRAP in 12 minutes of:
2-4-6-8-10-12-14-16-18 etc of:
Hand Release Push-ups
Alternating DB Hang Power Clean and Jerks (50 / 35)

At minute 0:00, 3:00, 6:00, and 9:00:
Run 200m (and pick up where you left off)

Rx+ DB hang clean and squat jerks 
Masters: 35/20