Workout of the Day

A.
For time:
Row 100/80 Calories

Last done: September 2017

B.
Two rounds for time of:
30 Deadlifts (185/125)
40 Box Jumps (24 / 20)
30 Toes to Bar

Masters: 155 / 105, 20/16 (step down each rep)
Rx+ 225 / 155

Roach

Workout of the Day

A.
Split Jerk
15 minutes to build to a heavy single
or, if this exercise is new to you, use this time to work technique

B.
AMRAP in 12 minutes of:
200m Run
14/11 Hand Release Push-ups
12 Hang Power Clean and Jerks (50 / 35)

Masters: 35 / 20, 
Rx+ 10/8 strict handstand push-ups, squat jerks

C.
Optional:
40-30-20-10 DB Bent Over Rows*
80-60-40-10 Russian Twists (10 / 5 lb plate)

*Use a bench and split the work between right and left arms. Pick weight.

Leah

Workout of the Day

A.
Tempo Back Squat
5 sets of 4 (33X1)
Every 3 minutes, for 15 minutes:
4 reps

B.
“Fran”
21-15-9 rep rounds of:
Thrusters (95 / 65)
Pull-ups

This is probably the most infamous CrossFit workout there is. It is designed to be an all out sprint. Choose a load on the thruster and variation of the pull-up that allows you to go FAST. 
Drop the hammer. 
Go full send. 
Redline it. 
Try to beat the world record of 1:50!

C.
Optional
1.5 mile run

Schultz

Workout of the Day

A.
In teams of two, complete the following relay style

For time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Calories on Assault Bike
Wall-Balls (20 / 14)

Rx+ 30/20

Or

B.
For time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Calories on Rower
Kettlebell Swings (53 / 35)

Rx+ 70/53

Partner A does 15 Calories + 15 WB or KBS, then Partner B does 15 Calories + 15 WB or KBS.  Partner A then does 14+14, and Partner B does 14+14, etc.

Chad

Workout of the Day

A.
Overhead Squat
3-3-3-3-3-3
Complete 6 sets of 3, increasing the load each set

B.
“Nancy”
Five rounds for time of:
400m Run
15 Overhead Squats (95 / 65)

Masters: 65 / 45, or front squats

JoAnna

Workout of the Day

A.
Handstand Push-ups
AMRAP in 4 minutes of:
3 Unbroken Strict HSPU*
*kick down after each set
How many UB sets of 3 can you do in 4 minutes?

B.
Box Jumps
AMRAP in 60 seconds of:
Box Jump Overs (24 / 20)
How many can you get in 1 minute?

C.
Two rounds for time of:
50 Abmat Butterfly Sit-ups
25 Burpees to Target 6 inches above reach

-right into-

Two rounds of:
30 V-ups
15 Burpee Box Jump Overs (24 / 20)

Masters: 20/16
Rx+ complete one unbroken set of ring muscle-ups after each round

Judge Ollie 

FORTE YOGA TRIP TONIGHT!

HOT YOGA🔥

Be sure to sign up prior to class: HERE

You can also use Class Pass to register, but spots do fill up. I also recommend drinking plenty of water prior to class!

Bring: 

• • Yoga Mat – or RENT for $10
  • Towel

• • Bottle of water

Workout of the Day

A.
Eight rounds of:
30 Seconds of Rowing for Calories
rest 30 seconds
30 Seconds of Sandbag Cleans
rest 30 seconds
30 Seconds of Skiing for Calories
rest 30 seconds
30 Seconds of Double Kettlebell Snatches
rest 30 seconds

Record the reps and calories of each movement separately.

FORTE UPCOMING COMMUNITY EVENT!

HOT YOGA🔥

Be sure to sign up prior to class: HERE

You can also use Class Pass to register, but spots do fill up. I also recommend drinking plenty of water prior to class!

Bring: 

• • Yoga Mat – or RENT for $10
  • Towel

• • Bottle of water

Workout of the Day

A.
Split Jerk
2-2-2-2-2-2

B.
For time:
90 Double-unders
30 Shoulder to Overhead (105 / 70)
30 Pull-ups
60 Double-unders
20 Shoulder to Overhead
20 Pull-ups
30 Double-unders
10 Shoulder to Overhead
10 Pull-ups

Masters: 75 / 55
Rx+ 135 / 95, chest to bar

C.
Farmers Carry
Around the block with 1 Kettlebell
Go as heavy as possible, and switch hands as needed

Will

FORTE UPCOMING COMMUNITY EVENT!

HOT YOGA🔥

Be sure to sign up prior to class: HERE

You can also use Class Pass to register, but spots do fill up. I also recommend drinking plenty of water prior to class!

Bring: 

• Yoga Mat – or RENT for $10
• Towel
• Bottle of water

Workout of the Day

A.
Front Rack Reverse Lunge
Every 3 minutes, for 15 minutes (5 sets):
10 Alternating Lunges

Build over the course of the 5 sets

After each set: 10 Sandbag Squats

B.
Five rounds of:
AMRAP in 2 minutes of
4 Dumbbell Burpee Deadlifts
4 Double Dumbbell Hang Power Cleans
4 Dumbbell Front Squats
4 Dumbbell Box Step Overs (24 / 20)

Rest 1 minute

Pick up where you left off each round

Rx+ 50/35, front rack box step-overs

Workout of the Day

A.
In teams of two, with only one person working at a time:
1 k Row
80 Pull-ups (1 person holds plank)
100 Box Jump Overs (1 person holds Iron Chair)
120 Kettlebell Swings  (1 person holds plate Overhead)
140 Anchored sit-ups (1 person holds KB in Goblet Horn Hold)
2 Mile Bike