The Forte Formal is Saturday at 6 PM. Peg Leg Porker BBQ and Adult beverages provided, but feel free to bring a side and a toy for Toys for Tots. 

“Fight Gone Bad” will start at 9:30 AM Saturday morning. There will be heats to sign up for.

Workout of the Day

The Forte Formal is this Saturday! We would love for all of you and your significant other to come by. December 16, starting at 6 PM. If you come, please bring a toy for Toys for Tots. Food and beer will be provided. More info HERE. Also, we will be doing the workout “Fight Gone Bad” earlier that morning. Hope to see you all there!

Workout of the Day

A.
Toes to Bar and Progressions

B.
Bye-Bye, Butt(erfly)
Last done: 1/18/17
Every 4 minutes, for 20 minutes (5 rounds):
500/400m Row
40m Box Push

Each will be for time.

Wes

Workout of the Day

A.
Cleans
Every 30 seconds, for 4 minutes (8 sets): 3 touch and go squat cleans

B.
Every 3 minutes, for 18 minutes (6 rounds):
10 Calories on Assault Bike
5 Hang Squat Cleans (135 / 95)

Rx+ 15 Calories, 185/125

Madaline

Workout of the Day

A.
Shoulder Press
Complete 6 sets of 5 reps at 75% of 1 rep max

B.
AMRAP in 11 minutes of:
35 Double-unders
25 Push Presses (45 / 35)
15 Kettlebell Swings (53 / 35)

Sisco

The Forte Formal is this Saturday! We would love for all of you and your significant other to come by. December 16, starting at 6 PM. If you come, please bring a toy for Toys for Tots. More info HERE. Also, we will be doing the workout “Fight Gone Bad” earlier that morning. Hope to see you all there!

Workout of the Day

A.
Back Squat
Complete 6 sets of 5 reps at 75% of 1 rep max

B.
“Tete-A-Tete”
AMRAP in 6 minutes of:
12 Thrusters (75 / 55)
10 Box Jumps (24 / 20)

Eleanor and Edmund

Workout of the Day

A.
Edmund’s US Citizenship Workout 
In teams of two, with only one person working at a time, complete the following:
17 rounds of:
17 Kettlebell Swings (53/35)
7 Burpee Box Jump Overs (24 / 20 – Facing)
6 DB Hang Squat Clean Thrusters (pick load)

Workout of the Day

A.
“Long Gone”
Five rounds for time of:
1 Minute of Wall-Balls (20 / 14)
1 Minute of Alternating DB Snatches (50 / 35)
1 Minute of Calories on Assault Bike
1 Minute of Rest

Master’s
1 Minute of Wall-Balls (14 / 10)
1 Minute of Alternating DB Snatches (35 / 20)
1 Minute of Calories on Assault Bike
1 Minute of Rest

Hat tip to CFNE for the workout

Sak

Workout of the Day

A.
AMRAP in 30 minutes of:
5 Thrusters (115 / 75)
10 Toes to Bar
30 Double-unders

Rest exactly 1 minute after each round.

Master’s
5 Thrusters (85 / 55)
10 Toes to Bar
30 Double-unders

Workout of the Day

A.
Power Snatch
Every 30 seconds, for 4 minutes: 4 touch and go reps (pick weight)

B.
2017 CrossFit Liftoff Workout
AMRAP in 12 minutes of:
25 Pull-ups
50 Calories on Rower
100 Overhead Squats (45/35)
50 Box Jumps (24 / 20)
25 Pull-ups

Matt

Workout of the Day

A.
Shoulder Press
Complete 5 sets of 2 reps at 85% of 1 rep max

B.
For time:
400m Run
Then
Five rounds of:
15 Kettlebell Swings (53 / 35)
15 Shoulder to Overhead (115 / 75)
Then
400m Run

Master’s
400m Run
Then
Five rounds of:
15 Kettlebell Swings (35 / 26)
15 Shoulder to Overhead (85 / 55)
Then
400m Run