Super pumped to have the best coffee company in Nashville supporting our event on Saturday. Humphrey’s Street Coffee Company – Drink Good Coffee For a Change. Click on the link and read a bit more about them. They are doing good things and they are also CFF members (Courtney and Brian Hicks)

Workout of the Day

A.
AMRAP in 20 minutes of:
30 Abmat Butterfly Sit-ups
25 Kettlebell Swings (53 / 35)
20 Goblet Squats (53 / 35 – hold by horns)
15 Pull-ups

If you are competing on Saturday, I strongly suggest you use today (Friday), as a rest or active recovery day. If you’d like to come in and do some light rowing, biking, or running, and then some mobility work/ROMWOD, do it. It will make you feel better and ready for Saturday.

I’m excited to annonuce Chase will be taking some awesome pictures of us competing on Saturday! I hope he captures tons of pics like this (expect way better quality)

Workout of the Day

A.
Snatch
Every minute, for 10 minutes: 1 snatch (hang, power, or full)
Starting light, increase the load every 2 minutes (5 loads)

Go by feel and keep the load light enough that you have zero misses

B.
Every minute, for 15 minutes:
Min 1: 40 Double-unders (or 20-30 seconds of DU practice)
Min 2: 9-15 Calories on Rower
Min 3: 9-15 Calories on Assault Air Bike (ladies: airdyne)

Mattie Rogers 105kg (231 lbs) slow motion snatch

We’re excited to announce Paleo Works as a sponsor for our throwdown!

Workout of the Day

A.
Deadlift 4 x 4 at 75-80%

After each set: 30-40 double-unders

B.
“Supersonic”
Last done:1/7/16

Six rounds for reps of:
30 Seconds of Power Cleans (155 / 105)
30 Seconds Rest
30 Seconds of Box Jump Overs
30 Seconds Rest

We’re happy to have Mid 10 Nutrition as one of the sponsors for our Throwdown this weekend!

Workout of the Day

A.
Push Press
Every 3 minutes, for 12 minutes (4 sets): 4 reps at 82%

After each set: 12 Tuck-ups

B.
For time:
15-12-9-6-3 Rep rounds of:
Push Jerks (135 / 95)
Ball-Slams (30 / 20)

After each set: 200m run

Rx+ 165/115, 50 / 40

Spencer

Workout of the Day

A.
Front Squat
Every 3 minutes, for 12 minutes (4 sets): 4 reps at 82%

After each set: 18/14 Push-ups

B.
“The Horn”
Last done: 1/4/16
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs (24 / 20)

Rx+ 30 / 20

10 Things That Happened to Me When I Started CrossFit Almost Every Day For A Month | Pop Sugar

CrossFit Forte Partner Competition Event 3B:

Rx Division:

80-60-40 rep rounds of Double-unders Relay Style

SCHEDULE REMINDER:
No Mobility Class or Open Gym today. Sorry for the inconvenience. 

KBS

Workout of the Day

A.
Teams of two:
Relay Suicide Sprints

B.
Teams of two, with partners alternating movements each round, complete AMRAP in 15 minutes of:
5 Hang Squat Clean Thrusters (135 / 95)
10 Toes to Bar
15 Kettlebell Swings (53 / 35)

Partner A will complete 5 HSCT, partner B 10 TTB, partner A 15 KBS, partner B 5 HSCT, partner B 10 TTB, etc.

Ukoli

Workout of the Day

A.
Snatch
Every minute, for 10 minutes: 1 snatch (hang, squat or power)
Starting light, increase the load every 2 minutes

B.
Event 4
For reps and calories:
Min 1: Row for Calories
Min 2: Rest
Min 3: Ring Muscle-ups / Ring Dips
Min 4: Rest
Min 5: Alternating OH Lunges (115 / 75)
Min 6: Rest
Min 7: Handstand Push-ups
Min 8: Rest
Min 9: Wall-Balls (20 / 14)
Min 10: Rest
Min 11: Bar Facing Burpees
Min 12: Rest
Min 13: Assault Air Bike for Calories (ladies: Airdyne)

SCALED:
Row for Calories
Box-Dips
Alternating Front Rack Lunges (95 / 65)
Hand Release Push-ups
Wall-Balls (14 / 10)
Bar Facing Burpees
Assault Air Bike for Calories (ladies: Airdyne)

Mat Fraser cleaned up his eating and won the games | Men’s Journal 

Runnin’

Workout of the Day

A.
Pull-ups and Progressions

B.
AMRAP in 15 minutes of:
20 Kettlebell Snatch + OH Lunge (10R, 10L – 53 / 35)
40m Box Push

REMINDER: Our top priority is ensuring a positive and safe experience here at CFF, but when classes exceed the cap, especially when equipment and space is finite, at times that can be compromised. Please respect and abide by our RSVP policy. RSVPing for class now ends 5 minutes before the class starts. It’s easy, it’s quick, and it’s respectful to the staff and members who already comply. Thank you.

Will, Tori and Aaron breaking the speed limit

Workout of the Day

A.
Every minute, for 12 minutes: 1 Power Clean + 1 Hang Power Clean
Starting moderately heavy, increase the load every 3 minutes

Last done: July 13, 2016. If you’re feeling good, go heavier

B.
AMRAP in 12 minutes of:
12 Box Jump Overs (24 / 20)
10 Power Cleans (135 / 95)
8/6 Strict Handstand Push Ups

Rx+ 30 / 24, 155 / 105

A New Way to Prevent Muscle Cramps | The Wall Street Journal