Tuesday, March 24, 2020 – Quarantine Day 2

If you haven’t yet, please join our private facebook group CrossFit Forte Community to get helpful info regarding the workouts and gym updates, etc….the rest that is posted is mostly entertaining shenanigans… Like the Question of the Day. If the QOD is not a great reason to join FB and the group, I don’t know what is.

Workout of the Day

A.
Push-ups
5 sets of 20 reps

Rest 1-3 minutes after each set

Rx+ 25 reps 
Rx++ 30 reps
ManBearPig: 30 reps and hand release 

B.
For 12 minutes, complete the following (3 rounds)
Min 1) dips*
Min 2) double-unders**
Min 3) no push, no jump burpee***
Min 4) REST

* for these dips, you can use a two chairs side by side, a lower table, a couch, etc. Please check out the video I will post on CFF Community Page for a demo.

**If you don’t have a jump rope, let me know. I have a bunch at the gym that I can donate to you. Gotta have a rope! But for today, you can do Double-Taps or Jumping Jacks 

***Go fast on these! This is the movement that’ll get that heart pumping!

Monday, March 23, 2020 – Quarantine Day 1

 

Kav

It appears you guys want some online coaching/video instruction to happen…so we will make it happen! Will keep you updated.

At Home Workout of the Day

It’s Monday. Think because we’re not at the gym with a barbell on our backs or in the front rack that I can’t make those legs sore??? Think again!

A.
For time:
15 burpees

then

30 butterfly sit-ups
15 burpees

then

60 split squats (30 each side, split however)
30 butterfly sit-ups
15 burpees

then

90 shoulder taps (alternating, 45 each side)
60 split squats
30 butterfly sit-ups
15 burpees

then

120 air squats
90 shoulder taps
60 split squats
30 butterfly sit-ups
15 burpees

GYM CLOSURE – Saturday, March 21, 2020

Hey there, Forte Fam,

We tried.

But unfortunately, the city has decided for us to TEMPORARILY for this COVID-19 outbreak.

Nashville metro announced today they are adding gyms to the list of businesses restricted from being open.

We wanted to let you know we are exploring offering an online class daily to give our crew the opportunity to connect.  More to come on that.

We will also continue to program home workouts to support your fitness while we are forced to stay apart, and will be sticking close to the news so we can open up shop as soon as possible.  Our best guess is that we will be forced to stay closed at least until April 3rd. 

Thank you all for your support and understanding as we’ve worked through this unique and tough  time.  And thank you to all our coaches who were ready and willing to keep sharing their love and talent of fitness with our members up until now.  It means so much to see us all come together to support each other, provide some normalcy, share a joke, or offer comfort to one another.  This is going to be a weird, and maybe a uncomfortable time, but we will all get through it, learn from it, and come out the other side wiser and stronger.
Today’s 5:30 PM class was our last class for just a little bit.  We will be open tomorrow (Saturday, 3/21) from 8:30AM-11AM to give members the opportunity to come by and check out additional equipment.  This will be on a first-come, first-serve basis.  
Equipment allowed:
Kettlebells 
Dumbbells 
Med-Balls
Slam Balls
Boxes
Jump Ropes (I have some to give you to keep)
Plates
Sleds
People have asked about barbells. A few weeks ago I actually hired professional barbell cleaners and they will be detailing the bars tomorrow (cleaning, scrubbing, dissembling and oiling etc) – but I may lend some of them out early next week.
I am also considering a couple bikes, rowers, and ski ergs. You will need to be able to transport them in a vehicle large enough to scratch, dent, or damage them. 
Stay well and reach out with any questions or concerns. We will miss you all!  

Friday, March 20, 2020

Thank you for sticking with us through this crazy time, folks. Let’s Stay Healthy.

Workout of the Day

A.
Hang Clean
2-2-2-2-2-2
15 minues to build to a heavy hang squat clean

Or, keep it lighter and hone in on form

B.
Every 3 minutes, for 15 minutes (5 rounds):
150m Suicide Sprints
10 Burpee Box Jumps (24 / 20)
5 Hang Squat Cleans

Masters: 20/16 in
Rx+ 30/24, 225/145

AT HOME WORKOUT:

A.
Every minute, for 24 minutes (8 rounds):
Min 1) box jumps*
Min 2) wall-climbs**
Min 3) jumping spider man lunge***

Work for 30-40 seconds continuously

Rx+ 27 minutes (9 rounds)
Rx++ 30 minutes (10 rounds)

*don’t have a box? Find a ledge, set of stairs, sturdy table or chair OR set something up to jump over (clear) instead of jump onto. Knee height or higher should work great.

**if you do these, I recommend taking your shoes off so you don’t scuff up the wall. The goal is to get flush with the wall (nose to wall), but if you’re not comfortable with that, just get as high and close as you’re comfortable with. Not comfortable climbing a wall at all? A push up plank with shoulder taps is an optional scale too. 

***Kinda like a mountain climber, but better. I will record a video to put in the Forte FB Community Page (if you have a FB account and aren’t a member, search for it and request to become a member!)

Thursday, March 19, 2020

It is extremely important that you abide by the following:

If you or a family member or a roommate or a coworker have been exposed to the Corona Virus, you need to let us know ASAP, and then stay at home.

In fact, you should feel morally obligated to stay at home.

There are three circumstances in which I will close the gym:

1) Government Mandated

2) The cases in Nashville reach an exponential amount

3) A member who has been coming (or one of their household) contracts the virus

Thank you for following the new policies and procedures that allow us to keep the gym open in a responsible manner.

Workout of the Day

A.
Four rounds, each for time of:
30/24 Calories on Rower
24 Wall-Balls
18 Pull-ups

Rest 2 minutes after each round

Rx+ 5 rounds, 30/20, chest to bar

AT HOME WORKOUT

A.
20-18-16-14-12-10-8-6-4-2 rep rounds of:
Jumping Lunges – Alternating Legs
Butterfly Sit-ups

-right into-

B.
2-4-6-8-10-12-14-16-18-20
Box Step-ups (find something knee high or higher)
Russian Twists* (2 each side, then 4 each side, then 6 each side, etc)

*Find something that is heavy and small enough to hold do to the twists.

Feel free to hold that same object for the step ups

Wednesday, March 18, 2020

Dear Forte Fam,
Right now, going to the gym may be the sole way of bringing a little normality back into our suddenly hectic, vulnerable lives.
Multiple members have told me this, so we are going to keep that going as long as we responsibly can.
We need to work as a team to continue to keep the doors open. For the foreseeable future, every class should include the actions below:
Handwashing multiple times throughout the hour, clean and wipe down equipment before and after each use, be cognizant of what equipment you touch and limit touching your face, don’t share equipment, etc. If you are sick or if you’ve interacted with some who’s been sick, stay at home.
This includes communication. If you, or anyone you’ve recently interacted with has COVID-19, please inform us as soon as possible. If you are concerned about something else, let me know as soon as you can.
STARTING TOMORROW (WEDNESDAY) WE ARE ENFORCING A 10 PER CLASS LIMIT
​​​​​​​It is also very important for us to be transparent about what we are working through to try to support you all during this (hopefully) once-in-a-lifetime event.
As you know, we are a small business, and many of our expenses will exist regardless of whether or not we continue to hold classes. We are hoping the community helps us weather this storm and we intend on offering classes as long as possible. This pandemic is considered a force majeure. Should we close temporarily, it is similar to having to close for a snow day or a few, but we will do everything we can to continue to provide value to your membership. Additionally, while we are taking extra precautions at the gym, we also understand there are some of you who may not feel comfortable coming in to class either for yourself or those close to you who may be at high risk, so we are adding some additional opportunities to support everyone’s health and fitness at this time. This includes:
-At home workout programming (I will begin writing at home workouts that include mostly body weight exercises)
-Ability to check out 1 piece of equipment from the gym (such as a kettlebell, slam ball, dumbbell, medicine ball, etc) starting tomorrow, Wednesday 18th. This obviously only applies to Forte members in current good standing who plan on staying on as Forte members and it must be done using the checkout form at the gym.
EQUIPMENT CHECK OUT WILL BEGIN TOMORROW AT 10 AM.​​​​​​​​​​​​​​
We also understand some people are going to take a hit financially. We already have, but because of the support you’ve shown us, if we can, we want to help you. If you are facing financial hardship with this pandemic, PLEASE reach out so we can see what we can do to support you.
We are hoping we can get through this as a community. Our expectation is that a lot of businesses will be back to normal operations (plus extra sanitation and social distancing precautions) in the next couple weeks. In the meantime, support each other, practice excellent hygiene, stay home if you or your family members are sick, and keep the lines of communication open.
Together, we are going to overcome.
Evan, Katelyn and the Forte Team

Workout of the Day

A.
Deadlift + Double-unders
Every 2 minutes, for 20 minutes (10 sets):
40 Double-unders
3 Deadlifts

Starting at a moderate load, increase by feel

Rx+ 60 double-unders

B.
Every minute, for 10 minutes:
10 Kettlebell Swings
Max Power Cleans

Rx+ 70/53, 185 / 130

AT HOME WORKOUT

A.
Midline/Ab Work
Every minute, for 12 minutes (3 rounds):
Min 1) Butterfly Sit-ups
Min 2) Left Arm Side Forearm Plank
Min 3) Flutter Kicks
Min 4) Right Arm Side Forearm Plank

The goal is to work for 30-40 continuous seconds each minute.

B.
Set a clock to 20 minutes (ideally you have a wrist watch)
60 seconds of running
25 air squats
10 push-ups
5 burpee broad jumps

Tuesday, March 17, 2020

 The calm before the storm

Please come while we are still able to keep the gym open!
Unless you’re sick. You should stay home if you’re sick.

Also:

9 AM Class Starts today (Tuesday)! We understand that limiting the class sizes to 12 people is unfortunate, so we hope that adding a class to the schedule will help some of you out!

Workout of the Day

A.
Bench Press
2-2-2-2-2-2 (building to a 2RM)

Bent Over Row
After each set of bench:
2-2-2-2-2 (building to a 2RM)

B.
AMRAP  in 5 minutes of:
10/8 Calories on Ski
10/8 Ring-dips

-right into-

AMRAP in 5 minutes of:
10/8 Calories on Ski
10 Alt DB Hang Clean and Jerks

-right into-

AMRAP in 5 minutes of:
10/8 Calories on Ski
10 Toes to Bar

Each will be scored for rounds and reps

Rx+ 5/3 ring muscle-ups, 70/50

Monday, March 16, 2020

CORONAVIRUS GYM UPDATE

Hello again everyone,

If you’ve been paying attention, LOTS of businesses in Nashville, the United States, and Worldwide are closing in the interim due to the Coronavirus.

We are not there yet.

BUT: I am going to enact some temporary changes to do our part in slowing the COVID-19 pandemic.

Keep in mind that these are truly temporary and that I will be quick to change them back to normal ASAP.

STARTING TUESDAY, MARCH 17
12 PERSON CAP IN EACH CLASS
We often are in scenarios where we share equipment, and are unable to clean and wipe down each and every time the next person uses it. This will help fix that dilemma.
STARTING TUESDAY, WE WILL BE ADDING A 9 AM CLASS TO THE SCHEDULE

NO MORE COMMUNAL CHALK
There is no reasonable way to clean the chalk blocks. Instead, if you want it, I will break off a piece of a new block and give it to you in a zip lock baggie. If you get pulled over and the officer asks to search you, do your best to not let that happen. White block/powder in a baggie is not a good look.

NO MORE COMMUNAL MARKERS
This is another item that is difficult to clean throughout the day. Please use your phones for this.

NO MORE RECORDING YOUR SCORES AT THE PUBLIC KEYBOARD
Another thing you can use your phones to do.

REMINDERS AND THINGS WE ENCOURAGE YOU DO:
1) Wash your hands before coming to the gym
2) Wash your hands when you get to the gym
3) Wipe down every piece of equipment BEFORE and AFTER each use.
4) BRING YOUR OWN TOWELS. This would be helpful for us, and more sanitary for you.
5) If school is canceled, please do not bring your children. Saturday you can bring your kids, but unfortunately not during the week.

Thank you for your role in helping humanity out, and please reach out if you need anything.

Workout of the Day

A.
Every 3 minutes, for 12 minutes (4 sets):
8 reps at 85-90% of 10RM

After each set: 8 DB front squats

B.
“Bat Outta Hell”
Complete the following for time:
40/30 Calories on Assault Bike
35 Box Jump Overs (24 / 20)
30 Thrusters (105 / 70)

***DISCLAIMER***
Please be careful on the first few box jumps after finishing the bike – your legs will feel like lead. Do a few high knee jumps before attempting your first box jump.

Masters: 20/16 in, 80/60 lb
Rx+ 135 / 95

Saturday, March 14, 2020

Whit

Workout of the Day

A.
In teams of two, alternating full rounds, complete AMRAP in 40 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Wall-Balls (20 / 14)

***Every 8 minutes, run 400m as a team***

Pick up where you left off after each run

Rx+ 5 bar mu, 10 ring dips, 30/20

Friday, March 13, 2020

Workout of the Day

A.
Hang Clean
3-3-3-3-3-3
Start light and build to a 3RM

Or, keep it light and hone in on form

B.
Every minute, for 12 minutes:
8 deadlifts
5 hang power cleans
2 thrusters`

Rx+ 165 / 110