Josh

Workout of the Day

A.
Push Press
Every 3 minutes, for 15 minutes (5 sets): 8 PP @ 50% w 3 sec pause in dip and 3 sec OH

After each set: 15-20 Abmat Butterfly Sit-ups

B.
Three sets of:
AMRAP in 3:30 minutes of:
11 Abmat Butterfly Sit-ups
9 Kettlebell Swings (53 / 35)
7 Pull-ups

Rest 90 seconds minute, then pick up where you left off

Rx+ 70 / 53, 4/3 bar muscle-ups

It’s been a while since I’ve posted this, and to those who have never read it, you’re welcome: 42 Things I’ve Learned Leading Up to 2013 

Nutrition is the foundation of fitness

Workout of the Day

A.
Tempo Front Squat
Every 3 minutes, for 15 minutes (5 sets): 8 reps (33X1) at 50%

B.
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

CrossFit Forte 101 Classes Start Tonight at 7:30 PM! You can sign up HERE!

January Challenge: complete 1000 strict handstand push-ups or 1000 strict push-ups

If you have a wall or a floor, these movements are doable. So no excuses!

Rules: accumulate 1000 reps of either of those movements over the next month. Sets and reps is up to you, but a minimum of 30 reps must be done whenever you chip away at it.

I am Ivan | CrossFit 

Kenzie

Workout of the Day

Bring A Buddy Day!

A.
AMRAP in 20 minutes of:
20 Air Squats
16 Push-ups
20 Sit-ups
16 Box Jump Overs

Logan

Workout of the Day

A.
“To Hell and Back”
For time:
20 Thrusters (95 / 65)
15 Box Jumps (24 / 20)
20 Burpees over the Bar
15 Box Jumps
20 Alt. Front Rack Lunges
15 Box Jumps
20 Toes to Bar
15 Box Jumps
20 Strict Pull Ups
15 Box Jumps
20 Toes to Bar
15 Box Jumps
20 Alt. Front Rack Lunges
15 Box Jumps
20 Burpees over the Bar
15 Box Jumps
20 Thrusters

Rx+ 115 / 75, sub PU w Ring MU

Holiday Schedule:
Wednesday: Normal (no Olympic lifting class, CF instead)
Thursday: 11:30 AM only
Friday: Closed
Saturday: 10 AM
Sunday: Normal

Sweet Pic

Workout of the Day

A.
Hang Snatch 5-3-2-1-1-1-1
Increasing the load each set, establish a heavy hang snatch

Rest 90 seconds between sets

B.
Five rounds of:
1 Minute Alt. DB Power Snatches (pick weight)
1 Wall-Balls (20 / 14)

No rest between rounds. Score will be total reps completed.

Rx+ squat snatches (70 / 50)

Old School pic of Katelyn at CFF 1.0

Workout of the Day

A.
Hang Clean 5-3-2-1-1-1-1
Increasing the load each set, establish a heavy hang clean

B.
Three rounds for time of:
21 Kettlebell Swings (53 / 35)
15 Pull-ups
9 Hang Power Cleans (135 / 95)

Rx+ 70 / 53, chest to bar, hang squat cleans (145 / 100)

CrossFit Veteran beats up purse thief in Nashville. “I do some CrossFit,” she said.

New Year Schedule:
Monday: Normal
Tuesday: Normal
Wednesday: Normal (no Olympic lifting class, CF instead)
Thursday: 11:30 AM only
Friday: Closed
Saturday: 10 AM
Sunday: Normal

Workout of the Day

11:30 AM only today

A.
Come and find out!

HOLIDAY SCHEDULE:
Thursday: 11:30 AM only
Friday: Closed
Saturday: Normal
Sunday: Closed

75 and sunny on Thursday! Woohoo!

Workout of the Day

A.
“12 Days of Forte”
1 Thruster (115 / 75) [155 / 105]
2 Handstand Push-Ups [strict]
3 Box Jumps Overs (24 / 20) [30 / 24]
4 Burpees
5 Wall-Balls (20 / 14) [30/20]
6 Front Squats (115 / 75) [155 / 105]
7 Deadlifts (115 / 75) [155 / 105]
8 Kettlebell Swings (53 / 35) [70 / 53]
9 Pull-ups [ctb]
10 Alternating Front Racked Lunges (115/ 75) [155 / 105]
11 Toes to Bar
12 Overhead Squats (115 / 105) [155 / 105]

This’ll be a fun one, but be sure to scale appropriately. This is how it’ll go:
You’ll do 1 thruster, then 2 HSPU + 1 thruster, then 3 BJ + 2 HSPU + 1 thruster, then 4 burpees + 3 BJ + 2 HSPU + 1 Thruster, etc…
just like the 12 Days of Christmas song. Maybe the coaches will be kind enough to put that song on repeat as you push through it.

Have fun with it! Katelyn and I hope everyone has a joyous and safe holiday. Eat, drink and be merry!

HOLIDAY SCHEDULE:
Thursday: 11:30 AM only
Friday: Closed
Saturday: Normal
Sunday: Closed

Aaron

Workout of the Day

A.
Shoulder Press
8 minutes to build to a heavy shoulder press
(suggested rep scheme: 5-3-2-1-1-1-1)

then, load your bar to 70% of today’s heavy press

B.
Every minute, for 8 minutes:
3 Shoulder Presses at 70% (taken from floor)
5 / 3 Strict Chin ups (chest to bar if possible)

C.
AMRAP in 5 minutes of:
400 meter run
then
3 Shoulder to Overhead (135 / 95)
3 Pull-ups
6…
6…
9…
9…

Rest 3 minutes

AMRAP in 5 minutes of:
400 m run
then
3 Shoulder to Overhead (115 / 75)
3 Pull-ups
6…
6…
9…
9…

Rx+ 165/110 then 135 / 95, chest to bar

*Score will be total reps completed*

Amy

Workout of the Day

A.
Back Squat
Spend 8 minutes building to a heavy single for the day

Then, 2 minutes to load your bar to 70% of today’s single

B.
Every minute, for 8 minutes:
3 Back Squats at 70% of today’s heavy single
3 Box Jumps (if you’re comfortable jumping to something a bit higher than you usually do, do it)

C.
AMRAP in 10 minutes of:
10 Wall-Balls (20 / 14)
10 Box Jumps (24 / 20)
10 Toes to Bar

Rx+ 35 / 20