Big Mike

Workout of the Day

A.
Deadlift
Every 2 minutes, for 12 minutes (6 sets): 3 deadlifts w/ a 5 second negative at 70%
(or 10 lbs heavier than last time)

B.
Complete the following for time:
30/24 Calorie Row
400m Run
20 Box Jumps (24 / 20)
400m Run
10 Deadlifts at 60% of your 1RM
400m Run

In case you didn’t read the email:

Jamie likes what she hears

Workout of the Day

A.
Every minute, for 10 minutes:
Min 1: 12-16 Reverse Lunges w DBs or KBs in Farmers Carry Position (heavy)
Min 2: 30-60 Double-unders

B.
“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats

or

“Mary”
AMRAP in 20 minutes of:
5 Handstand Push-ups
10 Alternating Pistol Squats
15 Pull-ups

LAST DAY FOR THE STACHE BASH! Here is a discount code for all the Forte members: teamforte
Sign up HERE!

Tim

Workout of the Day

A.
Push Press
Every 2.5 minutes, for 15 minutes (6 sets): 2 PP w pause + 2 PP at 75%
Pause the in dip for 3 sec and overhead for 3 sec

After each set: 18-24 abmat sit-ups

B.
AMRAP in 11 minutes of:
11 Kettlebell Swings (53 / 35)
9 Toes to Bar
7 Push Jerks (135 / 95)

Rx+ 70 / 53, 165 / 110

The Stache Bash Workout is coming up in about 10 days!
Here is a discount code for all the Forte members: teamforte
Sign up HERE

JFB

Workout of the Day

A.
Front Squat
Every 2.5 minutes, for 15 minutes (6 sets): 2 tempo FS (33×1) + 2 FS at 75%

B.
“Topsy Turvy”
Seven sprint rounds of:
30 Seconds of Burpees
30 Seconds of Jumping Back Squats (45 / 33)
60 Seconds Rest

Rx+ burpees over the bar, 75 / 55

In case you didn’t read the email:

Rae

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
“Whitten”
Five rounds for time of:
22 Kettlebell swings (70 / 53)
22 Box jump (24 / 20)
Run 400 meters*
22 Burpees
22 Wall-Balls (20 / 14)

*Both partners run

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Hicks

Workout of the Day

A.
Snatch
Every minute, for 12 minutes: 2 snatches (full or power)
Starting moderately heavy, increase the load every 3 minutes

B.
10-9-8-7-6-5-4-3-2-1 rep rounds for time of:
Hang Power Snatch (95 / 65)
Toes to Bar

Rx+ 115 / 75 hang squat snatch, unbroken everything

The Stache Bash Workout is coming up in about 10 days!
Here is a discount code for all the Forte members: teamforte
Sign up HERE

Ree

Workout of the Day

A.
For time:
1000m Row

Last done: June 3, 2015

B.
“Ubersomatic”
Complete the following for time of:
20 Burpee Box Jump Overs (24 / 20)
20 Kettlebell Swings (53 / 35)
15 Burpee Box Jump Overs
30 Kettlebell Swings
10 Burpee Box Jump Overs
40 Kettlebell Swings

Rx+ 30 / 20, 70 / 53

Last done: June 17, 2015

C.
Optional:
For time:
50 Calories on Assault Bike

The Stache Bash Workout is coming up in about 10 days!
Here is a discount code for all the Forte members: teamforte
Sign up HERE

Strong little girl

We have quite a few veterans and active duty military folks at the gym, so I’d like to say thank for serving and protecting the freedoms we too often take for granted. 

Workout of the Day

A.
“Holleyman”
Complete 30 rounds for time of:
5 Wall-Balls (20 / 14)
3 Handstand Push-ups
1 Power Clean (225 / 155)

Rx+ 30 / 20, strict HSPU, 275 / 170

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

The Stache Bash Workout is coming up in about 10 days!
Here is a discount code for all the Forte members: teamforte
Sign up HERE

Kim

Workout of the Day

A.
Push Press
Every 3 minutes, for 15 minutes (5 sets): 3 PP w 3 sec pause in dip and overhead + 2 PP

After each set: 18-24 abmat butterfly sit-ups

B.
AMRAP in 12 minutes of:
8 Alt DB Snatches (pick weight)
32 Double-unders (64 speed steps or singles)

Rx+ 70 /  50 lbs DB squat snatch

Double-unders done right | The Box Magazine 

Tommy

Workout of the Day

A.
Front Squat
Every 3 minutes, for 15 minutes (5 sets): 3 tempo FS (33X1) + 2 FS at 70%

B.
CrossFit Games Open Workout 12.5

Climbing the ascending ladder, complete as many reps as possible in 7 minutes of:
3 Thrusters (100 / 65)
3 Chest to Bar Pull-ups
6 Thrusters
6 Chest to Bar Pull-ups
9…
9…
12…
12…
15…
15…

Score will be total reps completed

C.
Optional:
Five sets of:
400m Run
Rest 60 seconds

CrossFit 101 classes are tonight at 7:30 PM…Spread the word!!!