In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
A. Every minute, for 12 minutes: Min 1: 7-18 Calories on Rower or Assault Bike Min 2: 30-60 Double-unders (or 45 seconds DU practice)
The goal is to choose and stick with a number of calories and DU that will be challenging yet attainable every round. Each round should also leave you with 15-30 seconds of rest.
B. Five rounds for time of: 20 Kettlebell Swings (53 / 35) 20 Wall-Balls (20 / 14)
A. In teams of two, with one person working at a time except for the runs, complete the following: 100 Back Squats* (115 / 75) 400m Run 100 Kettlebell Swings** (53 / 35) 400m Run 100 Burpees*** 400m Run 100 Wall-Balls**** (20 / 14) 400m Run
*One person works, the other hangs from a bar **One person works, the other holds the barbell in the top of a deadlift ***One person works, the other holds a plank ****One person works, the other holds the barbell in the front rack
A. Jerk Every minute, for 10 minutes: 2 jerks (push or split) Starting moderately heavy, increase the load every 2 minutes
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
THIS WEEKEND THE WINTER FORMAL IS GOING DOWN!!! Saturday at 7:00PM!
To collect donations for Toys for Tots and to celebrate the holidays with our Forte community, we will be hosting a party at the gym Saturday, December 12th. Fellas, wear your suits and tuxes; ladies, get dolled up! Additional details will be shared as the date approaches, but prepare to eat, drink and be merry! And be pretty and handsome while you do it!
Soles4Souls Attention anyone with a closet: Those shoes you no longer want are desperately needed to fight the human tragedy of global poverty. This holiday season, Forte will be collecting unwanted shoes for Soles4Souls, an international anti-poverty organization that monetizes used shoes and clothing to create sustainable jobs and fund direct relief efforts, including distribution of new shoes and clothing. Find out more about the organization here. Bring your unwanted shoes to Forte between November 21- December 13th. If you’d like to help offset the cost of shipping, they also welcome a $2 donation per pair (though this is not required).
A. Deadlift Every 2 minutes, for 12 minutes (6 reps): 2 reps at 85% Pause and reset between reps No touch and go reps
B. Four rounds for time of: 45 Double-unders 15 Pull-ups 5 Deadlifts (205 / 135)
Rx+ 5 rounds: chest to bar, 315 / 205
THIS WEEKEND THE WINTER FORMAL IS GOING DOWN!!! Saturday at 7:00PM!
To collect donations for Toys for Tots and to celebrate the holidays with our Forte community, we will be hosting a party at the gym Saturday, December 12th. Fellas, wear your suits and tuxes; ladies, get dolled up! Additional details will be shared as the date approaches, but prepare to eat, drink and be merry! And be pretty and handsome while you do it!
Soles4Souls Attention anyone with a closet: Those shoes you no longer want are desperately needed to fight the human tragedy of global poverty. This holiday season, Forte will be collecting unwanted shoes for Soles4Souls, an international anti-poverty organization that monetizes used shoes and clothing to create sustainable jobs and fund direct relief efforts, including distribution of new shoes and clothing. Find out more about the organization here. Bring your unwanted shoes to Forte between November 21- December 13th. If you’d like to help offset the cost of shipping, they also welcome a $2 donation per pair (though this is not required).
B. Every minute, for 18 minutes: Min 1: 7-20 Calories on rower or Assault Bike Min 2: 10-20 Kettlebell Swings (53 / 35) Min 3: Bear Crawl 60-120 ft
THIS WEEKEND THE WINTER FORMAL IS GOING DOWN!!! Saturday at 7:00PM!
To collect donations for Toys for Tots and to celebrate the holidays with our Forte community, we will be hosting a party at the gym Saturday, December 12th. Fellas, wear your suits and tuxes; ladies, get dolled up! Additional details will be shared as the date approaches, but prepare to eat, drink and be merry! And be pretty and handsome while you do it!
Soles4Souls Attention anyone with a closet: Those shoes you no longer want are desperately needed to fight the human tragedy of global poverty. This holiday season, Forte will be collecting unwanted shoes for Soles4Souls, an international anti-poverty organization that monetizes used shoes and clothing to create sustainable jobs and fund direct relief efforts, including distribution of new shoes and clothing. Find out more about the organization here. Bring your unwanted shoes to Forte between November 21- December 13th. If you’d like to help offset the cost of shipping, they also welcome a $2 donation per pair (though this is not required).
