Claudia

Workout of the Day

A.
Lurong Challenge Workout 4

“Nautical Nancy”

Level 3:
Five Rounds for time of:
400m Row
15 Overhead Squats (95 / 65)

Level 2:
Five rounds for time of:
400m Row
15 Overhead Squats (65 / 45)

Level 1:
Five rounds for time of:
400m Row
15 Overhead Squats (PVC)

STUFF & THINGS:

• Here is the link for the anonymous survey which closes October 10th: https://surveymonkey.
  com/r/q1forte2015
• October is Member Appreciation Month!  Check out our plans on our site here: http://crossfitforte.com/member-appreciation/.  Be sure to check the site each week to see all the events and opportunities.
• Forte’s social event this month is the Harvest Hands 5k on October 31st at 8:30 AM. Sign up HERE to run with your friends and support a great cause.  
• Double Under Seminar: October 25th 9:30-11:30 AM with JumpNRope is just $45 and has limited slots. Sign up HERE 
• Lastly, Music City Box league, an intermural weekly CrossFit competition in Nashville, starts Oct 22nd.  If you are new to MCBL, visit MCBL.TalonThrowdown.com for more detailed information on divisions, team size, and league rules.  If you would like to participate, please register your teams by visiting  THIS LINK. The deadline for team registration is October 9th.  If you are interested and need help putting together a team, please reach out to Evan, Katelyn, or one of the other coaches.  

Harley

Workout of the Day

A.
Deadlift MAX
50% x 5
60% x 4
70% x 3
80% x 2
85% x 1
90% x 1
95% x 1
101-103% x 1
103+% x 1

B.
For time:
Buy in:
Run Around the Block

Three rounds of:
10 Deadlifts at 50% of 1 rep max
15 Box Jumps (24 / 20)

Cash out:
Run Around the Block

STUFF & THINGS:

• Here is the link for the anonymous survey which closes October 10th: https://surveymonkey.
  com/r/q1forte2015
• October is Member Appreciation Month!  Check out our plans on our site here: http://crossfitforte.com/member-appreciation/.  Be sure to check the site each week to see all the events and opportunities.
• Forte’s social event this month is the Harvest Hands 5k on October 31st at 8:30 AM. Sign up HERE to run with your friends and support a great cause.  
• Double Under Seminar: October 25th 9:30-11:30 AM with JumpNRope is just $45 and has limited slots. Sign up HERE 
• Lastly, Music City Box league, an intermural weekly CrossFit competition in Nashville, starts Oct 22nd.  If you are new to MCBL, visit MCBL.TalonThrowdown.com for more detailed information on divisions, team size, and league rules.  If you would like to participate, please register your teams by visiting  THIS LINK. The deadline for team registration is October 9th.  If you are interested and need help putting together a team, please reach out to Evan, Katelyn, or one of the other coaches.  

Workout of the Day

A.
Power Clean MAX!
18 minutes to build to a heavy power clean

B.
Four rounds for time of:
20 Wall-Balls (20 / 14)
10 Hang Power Cleans (135 / 95)

Rx+ 30 / 20, 175 / 110

Workout of the Day

A.
Shoulder Press MAX!

50% x 5
60% x 4
70% x 3
80% x 2
85% x 1
90% x 1
95% x 1
101-103% x 1
103+% x 1

B.
AMRAP in 9 minutes of:
3 Handstand Push-ups
3 Pull-ups
6 HSPU
6 PU
9 HSPU
9 PU
12…
12…

Continue this sequence, ascendending by 3 reps, until the time is up

Rx+ chest to bar pull-ups

STUFF & THINGS:

• Here is the link for the anonymous survey which closes October 10th: https://surveymonkey.
  com/r/q1forte2015
• October is Member Appreciation Month!  Check out our plans on our site here: http://crossfitforte.com/member-appreciation/.  Be sure to check the site each week to see all the events and opportunities.
• Forte’s social event this month is the Harvest Hands 5k on October 31st at 8:30 AM. Sign up HERE to run with your friends and support a great cause.  
• Double Under Seminar: October 25th 9:30-11:30 AM with JumpNRope is just $45 and has limited slots. Sign up HERE 
• Lastly, Music City Box league, an intermural weekly CrossFit competition in Nashville, starts Oct 22nd.  If you are new to MCBL, visit MCBL.TalonThrowdown.com for more detailed information on divisions, team size, and league rules.  If you would like to participate, please register your teams by visiting  THIS LINK. The deadline for team registration is October 9th.  If you are interested and need help putting together a team, please reach out to Evan, Katelyn, or one of the other coaches.  

Workout of the Day

A.
Front Squat MAX!
50% x 5
60% x 4
70% x 3
80% x 2
85% x 1
90% x 1
95% x 1
101-103% x 1
103+% x 1

B.
AMRAP in 8 minutes of:
6 Front Squats at 50% of 1 RM
14 Kettlebell Swings (53 / 35)

*At the start of every minute: 4 burpees over the bar*

READING: All the unhealthy things looking at a smartphone before bed does to your brain and body

STUFF & THINGS:

• Here is the link for the anonymous survey which closes October 10th: https://surveymonkey.
  com/r/q1forte2015
• October is Member Appreciation Month!  Check out our plans on our site here: http://crossfitforte.com/member-appreciation/.  Be sure to check the site each week to see all the events and opportunities.
• Forte’s social event this month is the Harvest Hands 5k on October 31st at 8:30 AM. Sign up HERE to run with your friends and support a great cause.  
• Double Under Seminar: October 25th 9:30-11:30 AM with JumpNRope is just $45 and has limited slots. Sign up HERE 
• Lastly, Music City Box league, an intermural weekly CrossFit competition in Nashville, starts Oct 22nd.  If you are new to MCBL, visit MCBL.TalonThrowdown.com for more detailed information on divisions, team size, and league rules.  If you would like to participate, please register your teams by visiting  THIS LINK. The deadline for team registration is October 9th.  If you are interested and need help putting together a team, please reach out to Evan, Katelyn, or one of the other coaches.  

MONDAY MAX OUT MOTIVATION:

Talor

Workout of the Day

A.

In teams of two, with only one person working at a time, AMRAP in 26 minutes of:
12 Dumbbell Thrusters (pick weight)
10 Toes to Bar
8 Dumbbell Box Step Ups

Partners will work for 1 minute at a time, alternating each minute and picking up where each partner left off.

Workout of the Day

A.
Lurong Challenge Workout 3

Level 3:
50 Wall-Balls (20 / 14)
50 Alternating DB Snatches (70 / 50)
50 Alternating Pistols
50 Chest to Bar Pull-ups

Level 2:
50 Wall-Balls to a 9/8 ft target
50 Alt. DB Snatch (50 / 35)
50 Alt. Single Leg Squat Touch Downs
50 Pull-ups

Level 1:
50 Medicine Ball Cleans (20 / 14)
50 Alt. DB Snatch (25 / 15)
50 Air Squats
50 Ring-Rows

STUFF & THINGS:

• SURVEY: As CrossFit Forte continues to grow and as you develop as athletes, we feel it is important to solicit feedback from our members. The community we all create is a big part of what makes CrossFit Forte so special so the ideas and critiques you contribute are invaluable.  Hopefully you continue to notice improvements we make each survey.  While we cannot promise to have the means to act on every idea submitted, we would like everyone to take a moment to give us some feedback on a few things.  If you follow the SurveyMonkey link, you can submit your feedback anonymously.  Alternatively, if you would prefer to send back a few notes via email, we welcome that as well ([email protected]).   We just want your thoughts to be heard! 

  Here is the link for the anonymous survey which closes October 10th: https://surveymonkey.
  com/r/q1forte2015

• October is Member Appreciation Month!  Check out our plans on our site here: http://crossfitforte.com/member-appreciation/.  Be sure to check the site each week to see all the events and opportunities.
• Forte’s social event this month is the Harvest Hands 5k on October 31st at 8:30 AM. Sign up HERE to run with your friends and support a great cause.  
• Double Under Seminar: October 25th 9:30-11:30 AM with JumpNRope is just $45 and has limited slots. Sign up HERE 
• Lastly, Music City Box league, an intermural weekly CrossFit competition in Nashville, starts Oct 22nd.  If you are new to MCBL, visit MCBL.TalonThrowdown.com for more detailed information on divisions, team size, and league rules.  If you would like to participate, please register your teams by visiting  THIS LINK.. The deadline for team registration is October 9th.  If you are interested and need help putting together a team, please reach out to Evan, Katelyn, or one of the other coaches.  

Thanks for being part of our Forte family!

Best,

Evan and Katelyn

Workout of the Day

A.
Power Clean
Every minute, for 12 minutes: 2 power cleans

Starting moderately heavy, increase the load every 3 minutes
(~65% to ~85%)

B. 
“Better than Zumba”
For time:
15-12-9-6-3-1 Rep rounds of Power Cleans (135 / 95)
1-2-3-4-5-6 Rep rounds of Wall-Climbs

Last done: 4/23/14

UPCOMING EVENTS:

-Could your double-unders use some work? Jump N Rope Seminar is October 25th and there’s a 20 person cap, so don’t wait. Sign up HERE 

–Have you signed up for the EmPower 5k yet?

Workout of the Day

A.
Every minute, for 12 minutes:
Min 1: 10-15 Weighted Abmat Sit-ups (choose DB weight)
Min 2: 8/5 Strict Chin-ups (chest to bar if possible)
Min 3: 10/8 Strict HSPU

B.
For time:
10-8-6-4-2 rep rounds of:
Burpee Chest to bar Pull-ups
Burpee Box Jump Overs (24 / 20)

Buy out: Run around the block

Rx+ Burpee Ring Muscle-ups, 30 / 24 inch

UPCOMING EVENTS:
-Could your double-unders use some work? Jump N Rope Seminar is October 25th and there’s a 20 person cap, so don’t wait. Sign up HERE 

–Have you signed up for the EmPower 5k yet?

Josh

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 10 minutes (5 sets): 2 reps at 90%
-Pause overhead and in the jerk rack for 2 seconds

B.
Max touch and go reps at 90%

C.
Five rounds for time of:
50 Double-unders
25 Push Presses (75 / 55)

Rx+ Everything unbroken

Last done: March 25, 2015

UPCOMING EVENTS:
-Could your double-unders use some work? Jump N Rope Seminar is October 25th and there’s a 20 person cap, so don’t wait. Sign up HERE 

–Have you signed up for the EmPower 5k yet?