Joe and Chris
Workout of the Day
A.
Front Squat
Every 3 minutes, for 12 minutes (4 sets): 10 reps at 60%
After each set: 10-20 hand release push-ups
B.
For time:
400m Run
30 Wall-Balls (20 / 14)
30 Alternating Overhead Lunges (95 / 65)
300m Run
20 Wall-Balls
20 OH Lunges
200m Run
10 Wall-Balls
10 OH Lunges
Rx+ 30 / 20, 115 / 75
ANNOUNCEMENTS:
CrossFit 101’s begin tomorrow, Monday July 11th. Let your CrossFit-curious friends know they can check out a free class at 7:30 PM tomorrow night! Sign up HERE
7 AM Group Class begins this week. Based on survey feedback, we will be piloting 7 AM class on Monday, Tuesday, and Thursdays through the end of August. If attendance proves steady, we will look at adding it to the schedule permanently. So if you want this on the schedule, show up!!!
Sunday Open Gym Reminder. Please remember Open Gym is from 12:30 PM-1:30 PM. Be respectful of the coach’s time and please get your stuff packed up by 1:30 PM each week. If you have a long day of programming for yourself, be sure to get there early to warm up and be ready to roll by 12:30 to take advantage of the full hour.
3rd Annual Forte- Only Partner Competition, August 27th This members only competition has been a blast in years past, so let’s do it again! There will be men and women’s Rx and scaled divisions (sorry, no mixed teams). This is a great opportunity to get a mid-year check point on your performance goals for the year, ease into trying out competing, and to motivate you to train for an event! Regardless of your time and experience with us at Forte, we HIGHLY encourage all to participate. As with class, all of the workouts will be scalable regardless of skill level. If you need a partner, sign up and we will can help assign you to a team. All the workouts will be released in the coming weeks.
Sign up to compete: http://goo.gl/forms/
Sign up to judge: http://goo.gl/forms/
Facebook Event here: https://facebook.com/events/
July Social Activity: Red Rock Island Saturday, July 30th we are traveling to hit up the rocks of Rock Island. We will leave after the 10am class and head down caravan style. So, find a friend or two to car pool down and let’s rock out on the island! Join the Facebook event here.
Team Competition in Asheville October 8th. A bunch of Forte folks are putting teams together to compete in Asheville. This is a 4 person team competition with options of all female, all male or coed. They have RX, Scaled and Masters divisions. If you’re interested in signing up, respond on the Forte Community page or talk to your friends. Facebook event can be found here. Early-Bird Price: $350/team until July 15(Normal price: $400/team). Event page is here.
Thanks, and keep on keeping the chalk in the bucket,
Evan and Katelyn
