Tracy riding Satan’s Tricycle

Workout of the Day

A.
Front Squat
Spend 9 minutes building up to a heavy FS for the day

B.
Load up to 70% of today’s heavy FS and complete as many unbroken reps as possible

C.
AMRAP in 10 minutes of:
2 Alt. Reverse Front Rack Lunges (115 / 75)
2 Burpees
2 Wall-Balls (20 / 14)
4 Alt. Reverse Front Rack Lunges
4 Burpees
4 Wall-Balls
6…
6…
6…

Continue this sequence until the 10 minutes is up. Score will be total reps completed.

Rx+ 125 / 85 OHRL, burpees over the bar, 30 / 20

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).

Men’s Rx – Congrats to Matt and Mike and Talor and Clyde

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
75 Pull-ups
300m Farmers Carry* (heavy)
125 Wall-Balls (20 / 14)
300m Farmers Carry
75 Burpee Box Jump Overs (24 / 20)
300m Farmers Carry

Brett and Pikal

Workout of the Day

A.
Overhead Squat 5-3-2-1-1-1-1
Increasing the load each set, establish a heavy OHS

B.
CrossFit Games Open Workout 11.4
AMRAP in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120 / 90)
10 Ring Muscle-ups (20 chest to bar pull-ups)

• Have You Cleared Your Schedule on December 12th yet??? We’re Having a Christmas Charity Formal!
  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).

Workout of the Day

A.
Power Clean & Jerk
Every minute, for 12 minutes: 1 Power Clean & Jerk (push or split)

Starting moderately heavy, increase the load every 3 minutes

B.
“Power Elizabeth”
21-15-9 rep rounds of:
Power Cleans (135 / 95)
Ring-dips

Rx+ “Elizabeth” (cleans 135 / 95)

• Have You Cleared Your Schedule on December 12th yet??? We’re Having a Christmas Charity Formal!
  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).

15.5

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1: 1-2 Rope Climbs (legless if possible)
Min 2: 10-15 Toes to Bar
Min 3: 5-15 Push-ups or Strict Handstand Push-ups

B.
“Nuclear”
Three rounds for time of:
20 Wall-Balls (20 / 14)
20 Pull-ups
400m Run

Rx+ 30 / 20, chest to bar

The Most Important Thing To Ask Yourself Before You Eat | Pure Pharma 

• Have You Cleared Your Schedule on December 12th yet??? We’re Having a Christmas Charity Formal!
  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).

Coach Bob

Workout of the Day

A.
Push Press
Every minute, for 15 minutes (10 sets): 1 push press at 85%
-Pause in the dip for 3 seconds and overhead for 3 seconds

B.
AMRAP in 10 minutes of:
10 Strict Presses (75 / 55)
30 Double-unders

Rx+ 105 / 70

C.
Optional:
Five sets:
25 / 18 Hand Release Strict Push-ups (no hip/thigh floor contact)
15 V-ups
Rest 60 seconds

Women Who Lift | Pure Pharma

• Have You Cleared Your Schedule on December 12th yet??? Christmas Charity Formal
  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).

Jamie

A.
Front Squat
Every minute, for 15 minutes: 1 tempo front squat (3XX0) at 85%
(or 5-10 lbs heavier than last week)

B.
AMRAP in 4 minutes of:
6 Front Squats (135 / 95)
10 Box Jump Overs (24 / 20)

Rest 2 minutes and then repeat, but pick up where you left off.

Rx+ 185 / 115

Ree

Workout of the Day

A.
In teams of two, with partners alternating after completing full rounds, AMRAP in 24 minutes:
15 / 12 Calorie Row
12 Heavy KBS
9 Chest to Bar Pull-ups

Congrats to Schultz and Stephen on their second place finish in the Men’s Scaled division!

Workout of the Day

A.
Complete the following for time:

50 / 40 Calories on Rower or Assault Bike
40 Thrusters (75 / 55)
30 Toes to Bar
20 Alt. DB Power Snatches (pick weight)
25 Chest to Bar Pull-ups
20 Alt. DB Power Snatches
30 Toes to Bar
40 Thrusters
50 / 40 Calories on Rower or Assault Bike

Rx+ 105 / 65, 70 / 50 DB squat snatch, 15 / 10 ring muscle-ups instead of ctb