Wednesday, June 7, 2017

Stephen

Workout of the Day

A.
Deadlift 3-3-3-3-3

15 minutes to build to a heavy set of 3

B.
AMRAP in 16 minutes of:
100m Hill Sprint
100m Downhill Walk

Walk at a pace that will allow you to push hard on the sprint. No running or jogging.
In contrast, sprint at a pace that will make you want to walk each 100m effort.

Score will be total 100m sprints completed.

Tuesday, June 6, 2017

Ukoli likes the Satan’s Tricycle

Workout of the Day

A.
Strict Press 3-3-3-3-3

Spend 12 minutes building to a heavy set of 3

B.
Last done: 11/10/16
“Pull, pull”
Six rounds for reps of:
30 Seconds of Rowing for Calories
30 Seconds of Rest
30 Seconds of Chest to Bar Pull-ups
30 Seconds of Rest

Monday, June 5, 2017

The Forte crew helping out at Second Harvest Food Bank this weekend!

Workout of the Day

A.
Back Squat
Every 2 minutes, for 10 minutes (5 sets): 3 reps at 75-80%

B.
AMRAP in 12 minutes of:
15 Wall-Balls (20 / 14 to 12/10 ft targets)
35 Double-unders

Saturday, June 3, 2017

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following for reps:
3 minutes of KBS (53 / 35)
3 minutes of Burpee Box Jumps (facing)
3 minutes of Toes to Bar
3 minutes of 50m sprints

3 minutes rest

3 minutes of 50m sprints
3 minutes of Toes to Bar
3 minutes of Burpee Box Jumps (facing)
3 minutes of KBS (53 / 35)

Friday, June 2, 2017

Larry

Workout of the Day

A.
Clean
15 minutes to build to a heavy squat clean

Rest 1-2 minutes between sets

B.
Last done: September 19, 2016
“Jiggles”
For time:
25 Power Cleans (185 / 120)
50 Wall-Balls (20 / 14)
100 Double-unders

Rx+ 205 / 130, 30 / 20

Thursday, June 1, 2017


Katelyn Beach singing “The Star-Spangled Banner” at the 2017 CrossFit Games Central Regional – try not to get teary eyed!

Workout of the Day

A.
Weighted Pull-ups 5-5-5-5-5

Increasing the load each set, establish a heavy set of 5 weighted pull-ups

B.
For time:
30-20-10 rep rounds of:
Chest to Bar Pull-ups
Box Jump Overs (24 / 20)

200m, 300m, 400m run after each round

Wednesday, May 31, 2017

 

Memorial Day Murph 2017

Workout of the Day

A.
Push Jerk 1-1-1-1-1

Increasing the load each set, establish a heavy single

B.
Every 4 minutes, for 16 minutes (4 sets):
20/16 Calorie Row
15 Unbroken Thrusters (95 / 65)
10 Strict Handstand Push-ups

Each round will be scored for time

 

Tuesday, May 30, 2017

Karen

Workout of the Day

A.
Tempo Front Squat
Every 2 minutes, for 10 minutes (5 sets): 3 reps at 70-75% 33X1

B.
AMRAP in 10 minutes of:
10 Sprawl-Ballz (20 / 14)
10 Wall-Ball Sit-ups (20 / 14)
10 DB Squat Snatches (50 / 35)

Monday, May 29, 2017

Michael Murphy

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

11:30 AM CLASS ONLY TODAY

Choose one of the following:

A.
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Partition the reps as needed.

B.
Team Version
With 2 or 3 people:
1 Mile Run
100 Pull-ups
200 Pull-ups
300 Squats
1 Mile Run

All teammates run, but can break up the pull-ups, push-ups and squats however they choose.

C.
Half “Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Partition the reps as needed.

Friday, May 26, 2017

 

Stoked to watch the Central Regionals at the Music City Center with you guys this weekend!

CF GAMES REGIONALS/MEMORIAL DAY WEEKEND SCHEDULE

FRIDAY:
Class: 6:00 AM
Open Gym: 7:00-11:30 AM
Class: 11:30 AM
Open Gym: 12:30-3:30
Class: 3:30
Class: 4:30
Class: 5:30

SATURDAY
Open Gym: 7:00-9:00 AM
Class (Murph): 9:00 AM
Class (Murph): 10:00 AM

SUNDAY: 
Open Gym: 8:00 – Noon

MONDAY (Memorial Day):
Class (Murph): 11:30 AM

Workout of the Day

A.
Working solo or:
In teams of two, with only one person working at a time, complete as many rounds and reps as possible of:
AMRAP in 12 minutes of:
10 Kettlebell Swings (53 / 35)
8 Thrusters (95 / 65)

Rest 3 minutes, then:

B.
AMRAP in 12 minutes of:
10 Deadlifts (165 / 110)
8 Burpees Over the Bar

*Partner A will work for 1 minute, then partner B will work for 1 minute, picking up where each partner left off. If you work solo, work 1 minute, then rest 1 minute.