Saturday, December 3, 2016

Kari

Kari

Workout of the Day

A.
Fight Gone Bad!

Three rounds for reps:
1 Minute of Wall-Balls (24 / 20)
1 Minute of Sumo Deadlift High Pulls (75 / 55)
1 Minute of Box Jumps (20 inches)
1 Minute of Push Presses (75 / 55)
1 Minute of Rowing for Calories

1 Minute of Rest

Friday, December 2, 2016

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Liz Burps

A.
“Burn, Baby, Burn”
Every 5 minutes, for 30 minutes (6 rounds):
20 Calories on Assault Bike (ladies: Airdyne)
15 Thrusters*
10 Burpee Box Jump Overs (24 / 20)

Each round will be scored for time.

*Choose a load that can be done unbroken for at least the first 3 rounds.
The goal is to have 90+ seconds of rest each round. Scale Accordingly. 

CROSSFIT Forte 101 is Monday the 5th at 7:30 PM! Tell your friends and relatives to join us to put some positive into their lives!

SATURDAY (12/2) – we are doing “Fight Gone Bad”! Super duper fun workout. Come and get that well deserved PR!

MONDAY – we are getting the Soles4Souls shoe drive started again. Soles4Souls is a not for profit global social enterprise committed to fighting poverty through the collection and distribution of shoes and clothing. We had an enormous number of shoes we donated last year, and I’m confident of another massive collection this year. 

SWEATSHIRTS AND PANTS – should be getting here next week. I apologize for the delay. They had some discontinued clothing that needed to be switched and addressed. You will have them as soon as possible. 

Thursday, December 1, 2016

CrossFit Forte – CrossFit


Row 500m (No Measure)

Group Mobility (No Measure)

Deadlift (5-5-5-5-5)

15 minutes to build to a heavy set of 5

*Only as heavy as good form allows!

Rest 2-3 minutes between sets

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
*7 BMU, 14 CTB/PU/Ring Rows instead of RMU

**15 min cap

Wednesday, November 30, 2016

 

Winkle

Winkle

A.
Toes to Bar
Every 4 minutes, for 12 minutes (3 sets):
Complete a max set of unbroken TTB

Once you drop from the bar, the set is terminated

Each set will be scored

B.
“Core Sore”
1000m Row
75 Kettlebell Swings (53 / 35)
50 Ball-Slams (pick weight)
25 Toes to Bar

Rx+ 70 / 53, 50/40

Tuesday, November 29, 2016

Kim

Kim

Workout of the Day

A.
Shoulder Press (5-5-5-5-5)

12 minutes to establish a 5 rep max press

Rest 2-3 minutes between sets

B.
“Nest”
AMRAP in 15 minutes of:
15 Pull-ups
12 Dumbbell Snatches (pick weight – 6R/6L)*
9 Handstand Push-ups

*no alternating until 6 have been completed. Both ends of the bell must touch floor. Touch and go is preferred.

Rx+ chest to bar, 70/50, 4/2 inch deficit (45/25 hi temp plates)

Monday, November 28, 3016

 


Chris

A.
Back Squat
Three sets of 4.4.4.4 at 60-70% (or 5-10 lbs heavier than last week)
30 seconds rest in between clusters of 4

Rest 3 minutes in between sets

B.
“Quality Control”

Three rounds for time of:
400m Run
20 Alternating Front Rack Lunges (115 / 75)
15 Burpees Over the Bar

Rx+ OH Lunges 125 / 83, bar facing burpees

Awesome Documentary on the Godfather of American Weightlifting- Mike Burgener

Saturday, November 26, 2016

Tim G.

Tim G.

Workout of the Day

A.

In teams of 2, with only one person working at a time, complete:

100 Lunges w Plate OH (45 / 35)
200m Farmers Carry (heavy)
100 Box Jump Overs (24 / 20)
200m Farmers Carry
100 Ball-Slams (pick weight)
200m Farmers Carry
100 Slam Ball Sit-ups
200m Farmers Carry
100 Burpees – lateral jump over plate

Partners may switch at any time with the farmers carry – no running!

Friday, November 25, 2016

Weekend Schedule: Friday: 6 AM, 11:30 AM, 3:30 PM, 4:30 PM Saturday: 10 AM Sunday: Closed

Weekend Schedule:
Friday: 6 AM, 11:30 AM, 3:30 PM, 4:30 PM
Saturday: 10 AM
Sunday: Closed

Workout of the Day

A.
Trainer’s Choice! Good luck to you all…

 

Wednesday, November 23, 2016

Ellen

Ellen

Workout of the Day

A.
AMRAP in 10 minutes of:
20/15 Calorie Row
20 Wall-Balls (20 / 14)

Rest 5 min

AMRAP in 10 minutes of:
15 Calorie Bike
15 Box Jumps (24 / 20)

Rest 5 minutes

AMRAP in 10 minutes of:
10 Handstand Push-ups
10 Power Snatches (95 / 65)

Each AMRAP will be scored separately

HOLIDAY SCHEDULE:
Wednesday: Normal hours (6:30 PM/weightlifting class will be a mock meet – super duper fun! Ask for details)
Thursday: Closed
Friday: 6:00, 11:30AM, 3:30, 4:30 (no 5:30 PM)
Saturday: 10 AM
Sunday: Closed