Wednesday, April 7, 2021


EXTREMELY helpful video. Trying to maximize your deadlift efficiency? Watch this 10 minute video. Should sound pretty familiar.

AMANDA NEY also qualified for the Quarterfinals (I forgot to mention her in the shoutout from yesterday) Honest mistake, Amanda Ney.

Blood Drive – due to the snow storm we experienced back in February, we had to cancel the Blood Drive that was scheduled. It is now rescheduled for Tuesday, April 27, from 10a-4p here at the gym. On the fence? The single pint of blood they will be collecting can save up to 3 lives! And it’s GOOD for you. Consider it like an oil change for your body. SIGN UP AND RESERVE YOUR SPOT HERE

Legits and Shits Golf Scramble – ATTENTION FORTE MEMBERS: some of our very own wolfpack are hosting their annual charity golf tournament Saturday, May 1st. Good golfers (Legits) are paired with bad golfers (Shits) combined with drinking games for stroke reductions. If you’re a good golfer, sign up… if you’re a bad golfer, sign up… if you don’t even know what golf is, go ahead and sign up. All the money goes to a good cause (Caring Hearts Mexico). There will be food, prizes, and other giveaways throughout the day. Sign up here lsgolfscramble.com

Workout of the Day

A.
Deadlift
Build to a max

But only as heavy as good form allows!

B.
AMRAP in 10 minutes:
1-2-3-4-5-6-7-8-9-10 etc of:
Power Cleans (155 / 105)
Over-the-Box* Jumps (24 / 20)

*Clear the box
Score is total reps

Masters: 125/85, box jumps (24 / 20)
Rx+ 185/125

Tuesday, April 6, 2021

HarveyFirst off, thank you to everyone who competed in the Open. It was a lot of fun watching you all throwdown and push yourselves to a place only competition can bring about. Lots of PRs in 21.2 compared to 17.1 and that Friday Night Lights was a ton of fun with so many people and the CrossFit HQ filmmaker there to document it. Also, I’m a big fan of the 3 week format. The Quarterfinals, which is a continuation of the worldwide competition for the athletes who were in the top 10%, begins this Thursday. Shoutout to Micah, Braedon, Javi, Katelyn, Sarah, Jess, Chad, Tommy, Harvey for making the cut.

Blood Drive – due to the snow storm we experienced back in February, we had to cancel the Blood Drive that was scheduled. It is now rescheduled for Tuesday, April 27, from 10a-4p here at the gym. On the fence? The single pint of blood they will be collecting can save up to 3 lives! And it’s GOOD for you. Consider it like an oil change for your body.

Legits and Shits Golf Scramble – ATTENTION FORTE MEMBERS: some of our very own wolfpack are hosting their annual charity golf tournament Saturday, May 1st. Good golfers (Legits) are paired with bad golfers (Shits) combined with drinking games for stroke reductions. If you’re a good golfer, sign up… if you’re a bad golfer, sign up… if you don’t even know what golf is, go ahead and sign up. All the money goes to a good cause (Caring Hearts Mexico). There will be food, prizes, and other giveaways throughout the day. Sign up here lsgolfscramble.com

Please reach out with any questions!

Workout of the Day

A.
Bench Press
5 sets of 6 at ~80%

After each set:
8 bench over rows

B. (last done: 8/20)
Five rounds for time of:
50 Double-unders
25 Push Presses (75 / 55)

Masters: 55/35
Rx+ everything unbroken

Monday, April 5, 2021

Kent L.

Workout of the Day

A.
Pause Back Squat
Every 3 minutes, for 15 minutes (5 sets):
5 reps at ~65-70%

After each set:
10 overhead lunges w DB

B.
Three rounds of:
400m run
21 overhead squats (75 / 55)
12 burpees over the bar

Masters: front squat option, burpees
Rx+ hang squat snatch (95 / 65), bar facing burpees

Saturday, April 3, 2021

Coach Sarah

Workout of the Day

A.
“Dissecting Kelly”
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400m Run
30 Box Jumps (24 /20)
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 Box Jumps, Partner A will perform 30 Wall Balls, and Partner B will run 400 meters – and so on for 30 minutes.

Friday, April 2, 2021

Katelyn back at CFF 1.0 – demonstrating what is known as “triple extension” during the Snatch, where hips, kness, and ankles all extend during the second pull, or “explosion” phase of the lift. Also occurs during Clean and as well as the Jerk. No matter the load, passing through this position is important for maximal power output. Really focus on this during your lighter lifts and it’ll become second nature during your heavier lifts. 

Movie Night at Forte tonight (Friday)
An epic match for the ages. We will be watching Kong vs Godzilla after the 530 class this Friday. Bring lawn chairs and grub. If anyone has a projector and screen let me know!

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds):
30/24 Calories on Rower
20 Pull-ups
10-8-6-4-2 Hang Squat Snatches

Masters: hang power optional
Rx+ 10 ring muscle-ups, 135-155-185-205-225 from floor

Thursday, April 1, 2021

Dr. Ben

Workout of the Day

A.
For time:
1,000 Wall-Walks

Masters: 500 wall-walks
Rx+ 1,500 wall-walks

Wednesday, March 31, 2021

Fadi

Workout of the Day

A.
Push Jerk
15 minutes to build to a heavy single

B.
AMRAP in 12 minutes of:
8 Shoulder to Overhead (135 / 95)
12 Toes to Bar
16 Kettlebell Swings (53 / 35)

Masters: 105/70, 35/26
Rx+ KB snatches (8R/8L, 62/44lbs), 185/125

Tuesday, March 30, 2021

Workout of the Day

A.
Back Rack Reverse Lunges
Every 3 minutes, for 15 minutes:
10 reps (build in load)

After each set:
10 heavy goblet squats

B.
AMRAP in 3 minutes of:
20 overhead squats
20 box jump overs
then, with remaining time:
max calories on assault bike

Rest 1 minute, and then repeat 2 more times

Monday, March 29, 2021


In case you didn’t see it, several of you were featured in this weeks Open Announcement video. Pretty cool!

To those of you who have done 21.3 and 21.4, please remember to submit your scores by 7p tonight…
To those of you who are doing or re-doing the workout today, crush it! Then submit your scores ASAP!

Workout of the Day

A.
“Barbara Ann”
Five rounds for time of:
20 handstand push-ups
30 deadlifts (135 / 95)
40 abmat buttefly sit-ups
50 double-unders

Rest exactly 3 minutes after each round

Masters:
push-ups, 115/75

Saturday, March 27, 2021

Hey folks. Today is the day to crush this last workout and finish the Open on a high note. LFG!

BBQ – After the Heats, we will be feeding you Kailey’s Famous Wings, and I’ll be grilling up some burgers and hotdogs and beers. Feel free to bring anything you’d like, but don’t feel obligated.
We’d love to have you there, so the more the merrier. Friends, family, dogs, cats, whatever. Bring em.

Precision Athletics will be putting on their Pre 21.3 & 21.4 mobility class tomorrow at 8:15 AM to prep you to crush the workout. They’ll also be at the gym on Sunday at 9 AM for a recovery class. Free help from two experts in their field. Highly recommended.

Heat Times:
1) 9:00 AM
2) 9:40 AM
3) 10:20 AM

Workout of the Day

21.3

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lb. for the front squats and thrusters

Time cap: 15 min.

21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.