Tuesday, December 18, 2012

Snatches in Snatchville, TN

Workout of the Day

Warm up
5 min of jump rope
(work on double unders)
Group mobility

Skill
Max vertical jump

Conditioning
7 rounds for time of:
5 Hang power snatches (145 / 95 lbs)
9 Pull ups
200 m run

If you don’t like something, change it. If you can’t change it, change your attitude. -Dr. Maya Angelou

Monday, December 17, 2012

Workout of the Day

Warm up
Run 400 m or row 500 m
then 2 rounds of:
6 Push ups
9 Squats
12 Sit ups
Group Mobility

Strength
Front squat 1-1-1-1-1

Conditioning
10-9-8-7-6-5-4-3-2-1 rep rounds of
Front squats @ 50% 1RM
Toes to bar

The most rewarding things you do in life are often the ones that look like they cannot be done. -Arnold Palmer

Saturday, December 16, 2012

Bob is back!

Workout of the Day

NO 10 AM CLASS TODAY! It has been moved to 8 AM, as we are hosting a seminar all day starting at 9 AM.

3 Rounds for time of:
15 Deadlifts
15 Box jumps
400 m Run

Friday, December 14, 2012

Nancy doing some snatches!

Workout of the Day

Warm up
5 min of jump rope (work on double unders, speed steps)
Group Mobility

Strength
Snatch complex
Every 45 seconds for 12 min

Conditioning
5 rounds for time of:
200 m run
24 Jumping lunges
10 Burpees
**10 min cap**

Quality means doing it right when no one is looking. – Henry Ford

Thursday, December 13, 2012

Whitney doing turkish get ups

Workout of the Day

Warm up
Run 400 m or Row 500 m
20 Shoulder touches
Group mobility

Skill
Turkish get-ups (work up to a heavy weight)
12-15 reps each arm

Conditioning
21-18-15-12-9-6-3-1
Thrusters (95 / 65 lbs)
Chest to bar pull-ups

 Some people want it to happen, some wish it would happen, others make it happen. -Michael Jordan

Wednesday, December 12, 2012

Happy Bday, Ashley!

Workout of the Day

Warm up
Run 400 m or Row 500 m
then 2 rounds of
10 Squats
10 Sit-ups
10 Ring rows

Strength
Deadlift 5-5-5-5-5

Conditioning
In 10 minutes
Run 800 m
then, with the remainder of the 10 min
complete as many rounds as possible of:
12 KB Snatches – 6 each arm (53 / 35 lbs)
36 Double unders

I am not discouraged, because every wrong attempt discarded is another step forward. – Thomas Edison

Tuesday, December 11, 2012

Clean and Jerks

Workout of the Day

Warm up
5 min of jump rope (work on double unders, speed steps)
Group Mobility

Skill
Kipping

Conditioning
For time, complete the following:
60 Wall-balls (20 / 14 lbs)
120 ft Broad-jumps
20 Power clean & jerks (135 / 95 lbs)
120 ft Broad-jumps
60 Wall-balls

Stand up to your obstacles & do something about them. You will find that they haven’t half the strength you think they have. -Norman Peale

Click HERE for upcoming events and our holiday schedule.

Monday, December 10, 2012

Just another Monday at CFF

Workout of the Day:

Mike’s Birthday WOD

Strength
Front Squat: 3-3-3-3-3

Conditioning
10 min AMRAP:
10 Kettlebell Swings (53#/35#)
10 Wallball Situps (20#/14#)
10 Hand-release Push Ups

Decide today to make this coming week as productive and fruitful as possible. Devise a plan and achieve it. No excuses. Promise yourself success. 

Saturday, December 8, 2012

Gym Closed!

Sorry for any inconveniences, but the trainers are competing at the CrossFit Rampage Christmas Throwdown in Murfreesboro. We would love for you to come out and support CrossFit Forte and the CrossFit community!

1105A West College Street, Murfreesboro TN, 37129. Behind Demos’ parking lot.

Friday, December 7, 2012

Workout of the Day

Warm up
Run 400 m
2 rounds of
10 Sit ups
10 Squats
10 Ring rows

Strength
In 20 minutes establish your 1RM thruster

Conditioning
7 min AMRAP of
BURPEES!

If you’re not making mistakes, then you’re not doing anything. -John Wooden