The Box League is a wrap! Pretty fun, looking forward to doing it again next season! Super proud of the effort all seven teams from Forte put in.

THANKSGIVING WEEK SCHEDULE:
Monday and Tuesday: Normal
Wednesday: 6:00, 9:30, 11:30, 3:30, 4:30 classes, then Open Gym from 5:30-7
Thursday: 8:30a Class (harm reduction focus 🤣 aka hard af)
Friday: 9:30a, 11:30a, 3:30p
Saturday: Class at 10a (no open gym from 8-10)
Sunday: Open Gym from 11a-1p

Workout of the Day

A.
Every minute, for 32 minutes (8 rounds):
Min 1) 50 double-unders
Min 2) 6 back squats (from the rack)
Min 3) 20 double russian kettlebell swings
Min 4) 20m walking lunges w KBs in farmers carry

Rx+ 60 du, 275/175, 35/26 dbl kb snatch s, kb OH lunges

Official Details for our Annual 2022 Holiday Party:

When: Saturday, December 10, 2022 at 6pm
Where: Monday Night Brewing in Germantown
Who: Everyone from Forte and your significant other
This is the same place we held our party last year and it was tons of fun. The facility is cool and unique, and the vibe is solid. Happy to be going back. Would love for as many Forte members to come as possible.
Eating, drinking, being merry, and furthering our bonds is the sole goal, so like last year, 
Katelyn and I will open up a Forte tab that everyone can put their drinks on, and then we’ll order a bunch of food. 

BONUS:

Earlier that same day, we will be doing our annual “Fight Gone Bad” workout. If you’ve not been, we make it a fun little event. We’ll have several heats, score cards,  judges counting your reps, and we’ll likely have a photographer to get some quality pics of you get sexy, fit, jacked n tan, too!

It’s gonna be a great day!

Workout of the Day

A.
In teams of two, with only one person working at a time:
60 Deadlifts (255 / 170)
60 Box Jumps (30 / 24)

right into

70 TnG Power Cleans (135 / 95)
700m Run (both run)

Right Into

80 Hang Power Cleans (115 / 75)
80 Jumping Back Squats (75 / 55)

GO RECORD YOUR “Fortitude” WORKOUT score right now on your Wodify app! Solid effort from everyone today. Looking forward to doing it again next week 🤣

Official Details for our Annual 2022 Holiday Party:

When: Saturday, December 10, 2022 at 6pm
Where: Monday Night Brewing in Germantown
Who: Everyone from Forte and your significant other
This is the same place we held our party last year and it was tons of fun. The facility is cool and unique, and the vibe is solid. Happy to be going back. Would love for as many Forte members to come as possible.
Eating, drinking, being merry, and furthering our bonds is the sole goal, so like last year, 
Katelyn and I will open up a Forte tab that everyone can put their drinks on, and then we’ll order a bunch of food. 

BONUS:

Earlier that same day, we will be doing our annual “Fight Gone Bad” workout. If you’ve not been, we make it a fun little event. We’ll have several heats, score cards,  judges counting your reps, and we’ll likely have a photographer to get some quality pics of you get sexy, fit, jacked n tan, too!

It’s gonna be a great day!

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 sets):
5 SandBag Cleans Over shoulder
10 DB Hang Squat Clean Thrusters
15 Pull-ups
20/15c Ski

Rx+
6 Sandbag Cleans Over Shoulder (150 / 100)
12 DB Hang Squat Clean Thrusters (50s/35s)
18 Chest to Bar
24/18c Ski

Each round will be for time (5 scores)

Six Minute video that’ll be worth your time, I promise. I hope several of the things he insists on sound familiar  😇

Workout of the Day

A.
“Fortitude”

Doug

Workout of the Day

A.
Hang Squat Snatch
Every minute, for 12 minutes:
4 reps x 3 minutes
3 reps x 3 minutes
2 reps x 3 minutes
1 rep + 1 OHS x 3 minutes

Start at a moderate load, and increase every 3 minutes (4 total loads)

Masters: hang squat clean option

B.
AMRAP in 2 minutes x 5 rounds:
5 Power Snatches
10 Toes to Bar
Max Reps Wall-Balls

Rest 1 minute

Masters: power clean option
Rx+ 6 TnG reps at 155/105, 12 UB TTB, 30/20

Coach Z displaying a good Jerk Rack position

Workout of the Day

A.
Push Jerk
Every minute, for 10 minutes:
2 reps (build to ~80%)
Then
10 minutes to establish a heavy single
(or keep it lighter and work technique)

B. (repeat)
“Scooped”
AMRAP in 10 minutes of:
10 Strict Presses (75 / 55)
30 Double-unders

Masters: 65/45
Rx+ 105/65

C.
Optional:
AMRAP in 8 minutes of:
8 Double Russian KBS (heavy)
8 V-ups
8 Hand Release Push-ups

It’s been a minute, but I’d like to remind all Forte members to focus each of your meals around real, whole food protein. Dinner this fine Sunday evening was skirt steak, potatoes with lemon zest and parmesan, blueberries/kefir/raw honey, raw milk, and homemade kombucha and bone broth. Likely ~100g of protein right there.

If you are carrying unwanted subcutaneous tissue, it’s likely you are not eating enough protein. One gram per pound of bodyweight should be your goal (if you weigh 150lbs, your goal should be 150 grams of protein), especially if you are active and doing things like CrossFit.

Carbs and fats are what people overeat, often in combination, as those are what are tastiest. Try overeating chicken breasts, or top sirloin…you cannot. Too satiating.

Read the article below corroborating with my suggestion above

Low-Protein Diet From Processed Foods Drives Overeating And Is Fueling Obesity Crisis, Study Finds

Workout of the Day

A.
Back Squat
Every 90 seconds, for 10 sets:
2 reps

Start light and build to something challenging

B.
AMRAP in 3 minutes of:
30/22c Assault Bike
Max Reps Back Rack Reverse Lunges (145 / 100)

Rest 90 seconds

AMRAP in 3 minutes of:
25/18c Assault Bike
Max Reps Front Rack Forward Lunges (115 / 75)

Rest 90 seconds

AMRAP in 3 minutes of:
20/14c Assault Bike
Max Steps Walking Lunges w Plate Overhead (45 / 35)

Masters: 95-65-25 / 65 – 45 – 15

Workout of the Day

A.
In teams of two, with only one person working at a time, complete:
Two rounds of:
45 Toes to Bar
45 Front Squats (115 / 75)

One round of:
40 Devil Presses
40 Box step ups w DBs in Farmers Carry
40 Burpee DB Deadlifts

Two rounds of
45 Shoulder to Overhead
45 Pull-ups

Happy Veterans Day! Thank you to all the Men and Women who have served the Great US of A!

SUNDAY OPEN GYM will be from 10-11:30a the next two Sunday’s, FYI

HERO Workout of the Day

A. (repeat)
“Holleyman”
30 rounds for time of:
5 Wall-Balls (20 / 14)
3 Handstand Push-ups
1 Power Clean (225 / 155)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Sarah R

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.*