Strength Gymnastics Pick 2-3 of the following movements and work on them for 10-15 minutes: Muscle-ups, dips, double-unders, rope climbs, handstands (push-ups, holds, walking etc)
Conditioning
Every minute, on the minute, for 21 minutes: Minute 1: Burpees Minute 2: Kettlebell Swings (53 / 35) Minute 3: Toes to Bar
Level 1: 9 reps each movement / minute Level 2: 12 Reps each movement / minute for 24 minutes Rx+: 15 reps each movement / minute for 27 minutes – 70 / 53, burpees to a target
Strength Shoulder Press 5 x 3 at 81% (taken from the rack, and if you can manage, no touch and go)
After each set: 16-20 dumbbell reverse lunges (heavy), then rest 60 seconds
Conditioning Each set for time: 400 m run 30 Shoulder to Overhead (95 / 65)
Rest exactly 2 minutes
400 m run 20 Shoulder to Overhead (115 / 75)
Rest 2 minutes
400 m run 10 Shoulder to Overhead (135 / 95)
Rx+ 135 – 155 – 175 / 95 – 105 – 115
Score will be total time including the 4 minutes of rest.
Announcements: 1) Member appreciation month! Don’t forget to send your nominees for athlete of the week to [email protected] and come to class to be entered in for our weekly drawings! 2) Halloween/ two year anniversary party on Friday, October 31. More info here. 3) CrossFit 101 class October 13th. Spread the word to your CrossFit-curious friends and family. 4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/
Announcements: 1) Member appreciation month! Don’t forget to send your nominees for athlete of the week to [email protected] and come to class to be entered in for our weekly drawings! 2) Halloween/ two year anniversary party on Friday, October 31. More info here. 3) CrossFit 101 class October 13th. Spread the word to your CrossFit-curious friends and family. 4) Harvest Hands 5K sign up here:http://empowerrun.racesonline.com/
Increasing the weight each set, establish a 2 rep max
Conditioning Three sets of: AMRAP in 3 minutes of: 9 Hang Power Cleans (115 / 75) 7 Front Squats 5 Shoulder to Overhead
Rest 2 minutes between sets. At the beginning of each set, pick up where you left off. Score will be total rounds and reps completed.
Rx+ 155 / 105
Announcements: 1) Member appreciation month! Don’t forget to send your nominees for athlete of the week to [email protected] and come to class to be entered in for our weekly drawings! 2) Halloween/ two year anniversary party on Friday, October 31. More info here. 3) CrossFit 101 class October 13th. Spread the word to your CrossFit-curious friends and family. 4) Harvest Hands 5K sign up here: http://empowerrun.racesonline.com/
Level 1: 9 reps each movement/minute Level 2: 12 reps each movement / minute Rx+: 15 reps each, 30/20 unbroken, c2b, 24 minutes
Do your best to stick to rep scheme with one of the levels above, if you happen to falter on a certain movement, continue on with reps that are manageable.
Immediately after each set: max strict chin-ups, then rest 60 seconds
Conditioning Complete the following for time: 15-12-9-6-3 rep rounds of Burpees over the bar 5-4-3-2-1 rep rounds of Squat Clean Thrusters (135 / 95)
Rx+ 185 / 115
The EmPower 5k Run/walk is coming and we want to put together some teams!
The fastest Team and Top Fundraising Team will receive a 1-month supply of Humphreys Street Coffee Co for your team, the award will be presented to your office by Harvest Hands. CrossFit Forte will also throw in a t-shirt of your choice (we just ordered new tees and they look tight!)
*Teams consist of 5 CFF members. The 5 runners can be any gender combination with a minimum of 1 male and 1 female per team. To set up your fundraising page, click here.
Also, Harvest Hands created a discount code for Forte members to receive $5 off registration. The code is: FIT_FORTE5 and they’ll enter it when they register online at “Checkout.”
So talk to your fellow Forte members and let’s put together some teams!
Immediately after each set: 20-30 Abmat Butterfly Sit-ups
Conditioning “Corroded” Seven rounds for time of: 7 Overhead Squats (135 / 95) 27 Double-unders
Last done: April 22, 2104
Announcements: 1) Member appreciation month! Don’t forget to send your nominees for athlete of the week to [email protected] and come to class to be entered in for our weekly drawings! 2) Halloween/ two year anniversary party on Friday, October 31. More info here. 3) CrossFit 101 class October 13th. Spread the word to your CrossFit-curious friends and family. 4) Harvest Hands 5K sign up here:http://empowerrun.racesonline.com/
