Matt V.

Workout of the Day

A.
Back Squat
20 minutes to build to a heavy BS

B.
Last done: 4/3/17
AMRAP in 10 minutes of:
21 Wall-Balls (20 / 14)
12 Toes to Bar

Tori

Workout of the Day

A.
In teams of 3, with only one person working at a time, complete the following:
100 Pull-ups*
100 Wall-Balls (20/14)**
100 Box Jump Overs (24 / 20) ***
100 Burpees****
100 Back Squats (135 / 95)*****

*One person must hold barbell in top of the DL position
**One person must hold barbell in front rack
***One person must be holding the iron chair position
****One person must be holding a push-up plank position
*****One person must be hanging from the bar holding a knee tuck position

Larry

Workout of the Day

A.
Minutes 0:00-3:00
40 Calories on Assault Bike (ladies: Airdyne)
Max Hang Power Snatches (95 / 65)

Rest 2 minutes

Minutes 5:00-8:00:
40/30 Calories on Rower
Max Handstand Push-ups

Rest 2 minutes

Minutes 10:00-13:00:
35 Calories on Bike
Max Hang Power Snatches

Rest 2 minutes

Minutes 15:00-18:00:
35 Calories on Rower
Max Handstand Push-ups

Rest 2 minutes

Minutes 20:00-23:00
30 Calories on Bike
Max Hang Power Snatches

Rest 2 minutes

Minutes 25:00-28:00:
30 Calories on Rower
Max Handstand Push-ups

Miranda and Rae

Workout of the Day

A.
Toes to Bar and Progressions

B.
Last done: 2/28/16
Four rounds for time of:
15 Thrusters (95 / 65)
25 Kettlebell Swings (53 / 35)

Rest exactly 60 seconds after each round

Monika

Workout of the Day

A.
Ten rounds for time of:
5 Deadlifts
10 Hand Release Push-ups
30 Double-unders

Justin

It’s Fall Y’all! We are finally into the season for bonfires, hot apple cider, and Halloween!  Please check out the notes below for important updates and opportunities.

• FORTE SWEATSHIRT ORDER: If you would like to order a Forte sweatshirt, sweatpants, long sleeve tees, off-the-shoulder sweatshirts, or other cold-weather gear, please follow THIS LINK and submit an order by 10/25/17.
• COSTUME CONTEST: Tuesday, October 31st we are going to have a Halloween Costume Contest.  Come wearing your best costume–bonus points if you workout in it.  Coaches will select the best dressed from each class and we will post them online for everyone to vote for the winner. The winner will receive 1 Free Month membership!
• NEW RETAIL PROCESS: Starting immediately, we will be utilizing a new and improved check-out process for all retail products.  Instead of writing down your purchases, you will be able to self-checkout on the iPad kiosk on the wall.  While kiosk is self-explanatory, please note you will need your Wodify  PIN to complete the charges.  If you do not know your Wodify password or want to create your retail PIN, you can set/ reset by following these directions:
  • Log in to Wodify on a desktop or open the app.
  • Select “Settings” and “Change Password/ PIN” from the menu.
  • Here you will see where you can change your password, or on the second tab, create a retail PIN

Please let us know if you have any questions or comments.  Thank you!

Workout of the Day

A.
Push Press 2-2-2-2-2-2
12 minutes to establish a heavy set of 2

B.
“Googley Eyes”
Last done: June 15, 2016

Complete the following for time:
1 Lap Around the Block
then,
Four rounds for time of:
15 Chest to Bar Pull-ups
15 Burpees

Rae

Workout of the Day

A.
Front Squat
Three sets of 2.2.2.2. at 80-85%

Rest 30 seconds between clusters, 3 minutes between sets

B.
AMRAP in 10 minutes of:
3-6-9-12-15-18-21 etc rep rounds of:
DB Snatches (pick weight)
Wall-Balls (20 / 14)

Kinney

Workout of the Day

Shannon

Workout of the Day

Repeat of October 14, 2016

A.
Clean and Jerk
Every minute, for 10 minutes:
1 Power clean and 1 power jerk
Increase the load every 2 minutes (5 loads)

Build to a load that is heavier than the weight you will be doing in the workout

B.
2016 CrossFit Team Series Workout 6
AMRAP in 20 minutes of:
5 Power Clean and Jerks (185 / 135)
10 Toes to Bar

Rest exactly 30 seconds after each round

Seth

Workout of the Day

A.
Ten rounds for calories and reps:
30 Seconds of Rowing for Calories
30 Seconds Rest
30 Seconds of Double-unders
30 Seconds Rest
30 Seconds of Burpees
30 Seconds Rest

Each exercise will be scored separately