Saturday, September 11, 2021

20 years.

Workout of the Day

We will be doing a Tribute workout for the tragedies on 9/11 and more recently the 13 American lives lost in Kabul. Hat tip to CrossFit Chalk for the workout.

A.
Every single number has a special meaning that I will break down below. So make sure you hit them all!
– 2,996 people were killed during 9/11
– 13 people soldiers were recently killed in Kabul (one was a chalk member)
– 3009 were killed total between both dates
– 3009 converted to seconds is 50min.

So here’s the workout:

3009 seconds (50min.) to finish…

2001 meter row buy in (The year of 9/11)

13 Rounds:
9 Power Snatches (95 / 65)
11 Wall Balls (20 / 14lbs)

-right into-

13 Rounds:
8 Deadlifts (185 / 135)
26 Double-Unders

2021 meter ski cash out (The year of the 13 that were killed in Kabul)

Teams of 2. Only 1 person works at a time.

Friday, September 10, 2021

Get those elbows around the bar FASTER!

Workout of the Day

A.
Clean
Every minute, for 12 minutes:
2 squat cleans

Start light and build to something heavy

B. (repeat)
Minutes  0:00-5:00
30/24 Calories on Assault Bike
21 Power Cleans (135 / 95)

Minutes 5:00-10:00
30/24 Calories on Assault Bike
15 Power Cleans (155 / 105)

Minutes 10:00-15:00
30/24 Calories on Assault Bike
9 Power Cleans (185 / 125)

Each round will be for time

Masters: 95-115-135 / 65 – 80 – 95
Rx+ 185 – 205 – 225 / 125 – 140 – 155

Thursday, September 9, 2021

Workout of the Day

A.
Every 5 minutes, for 35 minutes (7 rounds):
Min 1) 150 ft Sled Push*
Min 2) Burpee Box **Get-Overs** (4 ft for men/3.5 ft for women)
Min 3) Walking Lunges w KBs in Front Rack (53s/35s)
Rest 2 minutes

Score will be the total lunges and burpees combined

*Yes, we will be pushing actual metal SLEDS/PROWLERS (not boxes) in the parking lot, so please park in the street.*

Wednesday, September 8, 2021

“Laborsome” 2021

Workout of the Day

A.
Push Press Max
6-5-4-3-2-1-1-1-1
Start light and build to 1 rep max

As heavy as good form allows!

B.
Five rounds for time of:
12 pull-ups
8 handstand push-ups
4 Jerks (185 / 125)

Masters: HR push-ups, 135/95
Rx+ 15 chest to bar, 10 strict hspu, 5 jerks (225/145)

Tuesday, September 7, 2021

On this day, 9 years ago, CrossFit Forte Opened it’s doors for the first time and have kept them open everyday since. Thank you, from the bottom of our hearts, for letting us be a part of your fitness journey! – Evan & Katelyn

Workout of the Day

A.
Back Squat Max!
6-5-4-3-2-1-1-1-1

Start light and build to a 1RM

Get as heavy as good form allows!

B.
AMRAP in 10 minutes of:
10 Toes to Bar
10 Front Squats (105 /70)
10 Box Jump Overs (24 / 20)

Masters: 85/60, 20/14
Rx+ 135/95

Monday, September 6, 2021

9:30 AM Class Only Today
Come start your day off right!

Workout of the Day

A.
“Laborsome”

Thrusters
Pull-ups
Dumbbell Snatches
Assault Bike for Calories
Concept 2 Row for Calories
Burpee Box Jumps – Facing

  • Teams of Four
  • Relay Race
  • Six Exercises

More details will be shared at the gym.
See you there!

Saturday, September 4, 2021

CANOE TRIP INFO:
To register for the Canoe Trip, Venmo Kristine Zahm (@kristine-Zahm) Please venmo the total amount and the names of the passengers.
$50 for a canoe, $39 for a kayak

Workout of the Day

A.
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400m Run
30 Kettlebell Swings (53 / 35)
30 Wall-Balls (20 / 14)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 KBS, Partner A will perform 30 Wall Balls, and Partner B will run 400 meters – and so on for 30 minutes.

Friday, September 3, 2021

Forte Canoe Trip!
Saturday, September 18 we will hit the workout at the gym, then head out to Canoe Music City and float on the Harpeth River for a few hours and wrap up the summer of 2021.
We’ve done this many times before, and it’s always so much fun.
As always, we encourage you to bring friends and family, drinks and food, etc and etc.
Canoe Music City
9/18 @ 11:30am
$50 2 person Canoe
$39 1 person Kayak

When we have more info to share, we’ll get it to you!

Workout of the Day

A.
Assault Bike + Snatch Complex
Every 2 minutes, for 20 minutes:
10/7 Calorie Assault Bike +
1 power snatch + 1 hang power snatch + 1 overhead squat

*Sprint on the bike, and immediately go into the snatch complex*
(start light and build by feel)

B.
AMRAP in 9 minutes of:
3 Squat Snatches (135 / 95)
9 Box Jumps (24 / 20)

Masters: 95/65 power snatches, 20/16 in
Rx+ 155/105

Thursday, September 2, 2021

Whey protein is one of the most well researched supplements in the world. Great tasting and great for you. Getting your protein via food is preferred, but it is sometimes quite hard to get enough protein via food alone, which is where whey comes in play. Read about the benefits here

Workout of the Day

A.
Row + Clean & Jerks
Every 2 minutes, for 20 minutes:
10/8 Calorie Row + 2 squat clean &  jerks

Start light and build by feel
Rx+ 12/9 cal row

B. (repeat)
CrossFit Games Open Workout 13.4
AMRAP in 7 minutes of:
3-6-9-12-15-18 etc of:
Power Clean and Jerks (135 / 95)
Toes to Bar

Wednesday, September 1, 2021


Would love for every one of you to learn and be good at double-unders. Watch the video and learn something from someone with a different perspective!

Workout of the Day

A.
At minute 0:00 complete:
800m Run

B.
At minute 10:00 complete:
1000m ski

C.
At minute 20:00 complete
AMRAP in 5 minutes of:
Double-unders

D.
At minute 30:00 complete
AMRAP in 5 minutes of:
Burpee Box Jump Overs (24 / 20)

Yes, burpees again!