10 Days till the Open starts! Sign up HERE. CFF Intramural Team details coming soon!
Workout of the Day
A. Front Squat Every 30 seconds, for 9 minutes (18 reps): 1 rep at 85% (or 5-15lbs heavier than your last FS session)
B. CrossFit Games Open 14.2 Modified AMRAP in 12 minutes of: 2 rounds of: 10 Overhead Squats (95 / 65) 10 Chest to Bar Pull-ups Then, 2 rounds of: 12 Overhead Squats 12 Chest to Bar Pull-ups Then, 2 rounds of: 14 Overhead Squats 14 Chest to Bar Pull-ups
A. In teams of two, alternating between movements, AMRAP in 24 minutes of: 200m Run 21 Kettlebell Swings (53 / 35) 18 Alt. Lunges w KB in Goblet Hold (53/35) 15/12 Calories on AirBike or Rower 12 Burpee Box Jump Overs (24 / 20)
Partner A Runs 200m, Partner B does 21 KBS, Partner A does 18 lunges, Partner B does 15 Calories, Partner A does 12 BBBJO, Partner B does 200m run, etc.
Coach Bob is retiring from the Army today after serving for 27 years. To celebrate, he is throwing a massive party here at the gym tonight – Friday, at 7:30 PM. We would love to have all of our members come and celebrate. Food + drinks + games + good people = Good times!
Workout of the Day
A. CrossFit Games Open Workout 11.5 AMRAP in 20 minutes of: 5 Power Cleans (145 / 100) 10 Toes to Bar 15 Wall-Balls (20 / 14)
B. CrossFit Games Open 16.1 – Modified Every minute, for 21 minutes (7 rounds): Min 1: 50ft Walking Lunges w DBs Overhead (pick weight) Min 2: 12 Burpees Min 3: 12 Chest to Bar Pull-ups
A few things:
1) Have you signed up for the CrossFit Games Open yet? When you do, remember to select CrossFit Forte as your affiliate.
2) Bob’s Retirement Party is coming up quickly – Friday, February 10 here at CFF. It’s been a while since we’ve gotten everyone together and thrown a party at the gym, so we’d love to have each and everyone of you there. It’s gonna be fun. There will be a DJ, games, drinks, food, and most importantly, good people. All the makings for a great time. For those of you doing the clean eating challenge: we’re allowing you to take the day off.
A. CrossFit Games Open Dumbbell Prep! In teams of two, with only one person working at a time, complete the following for time: 100 Dumbbell Thrusters (pick weight) 100 Pull-ups (jumping chest to bar) 100 Lunges w Dumbbells Overhead (thruster weight) 100 Toes to Bar (hanging knee raises) Around the Block Run w Each Partner Carrying a DB
Clean Eating Potluck at the gym tonight! See you there!
Good luck to Jake, Ellison, Larry, Ari, Ross, Liz and Mike S. tomorrow in Bowling Green at the CrossFitting 4 Cures Competition Fundraiser!
Increasing the load each set, 15 minutes to establish a heavy single
If you have limitations that prevent you from doing OHS, there will be other options
B. CrossFit Games Open Workout 16.3 AMRAP in 7 minutes of: 10 Power Snatches (75 / 55) 3 Bar Muscle-ups
Or, the Scaled Version
AMRAP in 7 minutes of: 10 Power Snatches (45/35) 5 Jumping Chest to Bar Pull-ups
(snatches – light, medium, and heavy – one of the few movements that have been in the Open every year. We want you guys to feel prepared if they re-appear)
2) Bob’s Retirement Party is coming up quickly – Friday, February 10 here at CFF. It’s been a while since we’ve gotten everyone together and thrown a party at the gym, so we’d love to have each and everyone of you there. It’s gonna be fun. There will be a DJ, games, drinks, food, and most importantly, good people. All the makings for a great time. For those of you doing the clean eating challenge: we’re allowing you to take the day off.
3) Whether you’re doing the Clean Eating Challenge or not, feel free to come to the Potluck this Saturday, February 4, at 6:30 at the gym.
A. Power Clean 10 minutes to build to a heavy set of 3
Touch and go or drop and reset after each rep (but rest no more than 10 secs after each rep)
B. CrossFit Games Open Workout 12.3 AMRAP in 18 minutes of: 15 Box Jumps (24 / 20) 12 Shoulder to Overhead (115 / 75) 9 Toes to Bar
A few things:
1) Whether you’re doing the Clean Eating Challenge or not, feel free to come to the Potluck this Saturday, February 4, at 6:30 at the gym.
2) Bob’s Retirement Party is coming up quickly – Friday, February 10 here at CFF. It’s been a while since we’ve gotten everyone together and thrown a party at the gym, so we’d love to have each and everyone of you there. It’s gonna be fun. There will be a DJ, games, drinks, food, and most importantly, good people. All the makings for a great time. For those of you doing the clean eating challenge: we’re allowing you to take the day off.
3) Me, Jake, Ellison, Larry, Ari, Ross, Liz M. and Mike S. will be competing at CrossFitting 4 Cures this Saturday in Bowling Green, KY. Address is: Preston Center, Craig Administration Center 1906 College Heights Blvd Bowling Green, KY 42101
