Edmund

REGIONAL SCHEDULE (to accommodate all you visitors!)
FRIDAY: Open Gym from 5:30 AM to 6:30 PM
SATURDAY: Open Gym from 7:00 AM to 12:00 PM
SUNDAY: Open Gym from 8:00 AM to 12:00 PM
MONDAY: MEMORIAL DAY MURPH AT 10:00 AM

Workout of the Day

A.
Sweat Sesh
Every minute, for 28 minutes (7 rounds), complete 25-40 seconds of work at each station:
Minute 1: Walking Lunges w/ DBs (1 in front rack, 1 overhead – pick weight)
Minute 2: Double-unders
Minute 3: V-ups
Minute 4: Box Jumps

REGIONAL SCHEDULE 
FRIDAY: Open Gym from 5:30 AM to 6:30 PM
SATURDAY: Open Gym from 7:00 AM to 12:00 PM
SUNDAY: Open Gym from 8:00 AM TO 12:00 PM
MONDAY: MEMORIAL DAY MURPH AT 10:00 AM

Workout of the Day

A.
Clean
Spend 15 minutes working technique or building to a heavy squat clean

B.
Three rounds for time of:
400m Run
15 Toes to Bar
10 Hang Power Cleans (145 / 100)

Rx+ 185/120, UB everything

Tori

1) Wodify Pulse will be a new feature added at Forte!
2) Reebok will be here for Regionals and will be setting up a booth here at Forte next Thursday for people to try out their shoes.
3) The Forte Nutrition Program is coming in June!

Workout of the Day

A.
Shoulder Press
9 minutes to build to a heavy single

Rest 3 minutes (load to 70%)

B.
Max Reps at 70%

C.
For reps:
3 Minutes of Calories on Assault Bike
1 min rest
3 Minutes of Handstand Push-ups
1 min rest
3 Minutes Burpee DB Deadlifts (pick weight)

Rx+ shspu, 70s/50s

Kav

Announcements:
1) Wodify Pulse will be a new feature added at Forte!
2) Reebok will be here for Regionals and will be setting up a booth here at Forte next Thursday for people to try out their shoes.
3) The Forte Nutrition Program is coming in June!

Workout of the Day

A.
Back Squat
Every 4 minutes, for 12 minutes (3 sets): 8 reps at 65-70%
(or 5-20 lbs heavier than last week)

After each set: 60 second push-up plank

B.
“Jackie”
1,000m Row
50 Thrusters (45 / 35)
30 Pull-ups

Who is it?

Announcements:
1) Wodify Pulse will be a new feature added at Forte!
2) Reebok will be here for Regionals and will be setting up a booth here at Forte next Thursday for people to try out their shoes.
3) The Forte Nutrition Program is coming in June!

Workout of the Day

A.
In teams of two, AMRAP in 25 minutes of:
200m Run
12 DB Snatches + 12 OH Lunges (pick weight)
9 Burpee Box Jump Overs (24 / 20)

Partner A will run 200m, partner B will complete 12 DB Snatches + 12 OH Lunges, partner A will do 9 burpee box jumps, partner B will run 200m, etc.

Or, working solo:
200m Run
12 DB Snatches + 12 OH Lunges (pick weight – 6R, 6L)
9 Burpee Box Jump Overs (24 / 20)

Rest the time it took you to complete the round

Announcements:
1) Wodify Pulse will be a new feature added at Forte!
2) Reebok will be here for Regionals and will be setting up a booth here at Forte next Thursday for people to try out their shoes.
3) The Forte Nutrition Program is coming in June!

Workout of the Day

A.
Repeat from 9/13/17

Three rounds of the following:

AMRAP in 3 minutes of:
500/400m Row
Then, with remaining time:
Max Wall-Balls (20 / 14)

Rest 3 minutes

AMRAP in 3 minutes of:
500/400m Row
Then, with remaining time:
Max Toes to Bar

Rest 3 minutes

Rx+ 30/20

Complete (3) 3-minute AMRAPs of each, going back and forth between the Wall-Balls and Toes to Bar. 

Score will be total Wall-Balls and total Toes to Bar (add all your WB together, then add all your TTB together)

Workout of the Day

A.
Pistol Squats and Progressions

B.
Every minute, for 18 minutes:
Min 1: 7-18 Calories on Assault Bike
Min 2: 15-20 Abmat ButterFly Sit-ups
Min 3: 15-20 Kettlebell Swings (53 / 35)

Score will be total reps

ANNOUNCEMENTS:
1) Thursday at 6:30 PM is now Open Gym with a Weightlifting workout option. Feel free to come in and do Thursday’s CrossFit workout, work on a weakness, or make up a missed workout. Or hop in on the Weightlifting workout.
2) The owner of Titan Fasteners and Supply (the business across the street) does not want us to park in their lot until after 4:30 PM. Thank you for understanding.

Workout of the Day

A.
Snatch
15 minutes to work technique or to build to a heavy single (power or squat)

B.
2018 CrossFit Games Regional Event 4
Two rounds of:
10 Power Snatches (125 / 85)
12 Burpees Over the Bar

       -Right into-

Two rounds of:
10 Power Snatches (75 / 55)
12 Burpees Over the Bar

11 minute cap

Rx+ 175/125, 115/75, bar facing burpees

Fun times having the 2018 Intramural Open Champs over at the Beach household while Chef Joan Marc cooked us up some delicious seafood Paella. Congrats once again!

ANNOUNCEMENTS:
1) Thursday at 6:30 PM is now Open Gym with a Weightlifting workout option. Feel free to come in and do Thursday’s CrossFit workout, work on a weakness, or make up a missed workout. Or hop in on the Weightlifting workout.
2) The owner of Titan Fasteners and Supply (the business across the street) does not want us to park in their lot until after 4:30 PM. Thank you for understanding.

Workout of the Day

A.
Shoulder Press
9 minutes to build to a heavy single

Rest 3 minutes (load up to 65% of your heavy single)

B.
Max reps at 65%

C.
Last done: 4/19/17
Three rounds for time of:
400m Run
20 Chest to Bar Pull-ups
10 Strict Handstand Push-ups

*Hat tip to Invictus for the workout

Big Mike

ANNOUNCEMENTS:
1) Thursday at 6:30 PM is now Open Gym and Weightlifting Class. Feel free to come in and do Thursday’s workout, work on a weakness, or make up a missed workout. Or hop in on the Weightlifting workout.
2) Please do not park at Titan Fasteners and Supply (the business across the street) until after 4:30 PM.

Workout of the Day

A.
Back Squat
Every 4 minutes, for 12 minutes (3 sets): 9 reps at 60-65%
(or 5-20 lbs heavier than last week)

After each set: 1 minute push-up plank

B.
AMRAP in 12 minutes of:
36 Double-unders
12 One Arm Dumbbell Thrusters (6R, 6L – pick load)