Wednesday, December 25, 2019

OPEN GYM FROM 8:00-10:30 AM Today (Christmas)

Merry Christmas, Happy Hanukkah, and Happy Holidays from the Forte Team!

Tuesday, December 24, 2019

CHRISTMAS SCHEDULE
TUESDAY, December 24 – Christmas Eve: 6 AM and 10 AM (open gym from 7-10 AM)
WEDNESDAY, December 25 – Christmas: Closed (with a chance of Open gym)
THURSDAY: 11:30 AM, 3:30 PM, 4:30 PM, 5:30 PM
FRIDAY: Resume normal schedule

Workout of the Day

A.
Back Squat
Build to a heavy set of TWENTY REPS

B.
Three rounds of:
30 Box Jumps (24 / 20)
24 Shoulder to Overhead
18 Alt. DB Snatch + OH Lunge

Masters: 20/16 in,
Rx+ 125 / 85, 70/50

Monday, December 23, 2019

CHRISTMAS SCHEDULE
MONDAY, December 23rd: Normal, except it’ll be Open gym at 3:30 and 4:30
TUESDAY, December 24 – Christmas Eve: 6 AM and 10 AM (open gym from 7-10AM)
WEDNESDAY, December 25 – Christmas: Closed (with a chance of Open gym…will keep you posted)
THURSDAY: 11:30 AM, 3:30 AM, 4:30 AM, 5:30 AM
FRIDAY: Resume normal schedule

Workout of the Day

A.
Every 6 minutes, for 30 minutes:
Two rounds for time of:
10/8 Calories on Rower
10 Thrusters (95 / 65)
100m Run

Rx+ 115/75

Each “couplet round” will be scored for time

Saturday, December 21, 2019

Workout of the Day

A.
In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 10 Alt Dumbbell Snatches + 5 Ball-Slams (DB: 50 / 35 – pick weight on SB)
Station 2 – 10 Burpees + 5 Dumbbell Power Clean and Jerks (50s/35s)
Station 3 – 200m Run with Medicine Ball (20 / 14)

Teammates can only rotate after the running partner returns. Record total rounds and reps per station. Example: If you finish the reps in station 1 or 2, you must rest until the running partner is back.

Friday, December 20, 2019

TODAY (FRIDAY) there is a 9 AM class

CHRISTMAS SCHEDULE
MONDAY, December 23rd: Normal (open gym at 3:30 and 4:30)
TUESDAY, December 24 – Christmas Eve: 6 AM and 10 AM (open gym from 7-10AM)
WEDNESDAY, December 25 – Christmas: Closed 
THURSDAY: 11:30 AM, 3:30 AM, 4:30 AM, 5:30 AM
FRIDAY: Resume normal schedule

Workout of the Day

Because this is a longer workout, we are going to have to get started very quickly, so the warm up will be abbreviated. If you can, please come a few minutes early to do any specific stretching/warm up drills that will get you ready for todays workout. 

A.
“12 Days of Forte”
1 Thruster (115 / 75) [155 / 105]
2 Handstand Push-Ups [strict]
3 Box Jumps Overs (24 / 20) [30 / 24]
4 Burpees
5 Pull-ups [ctb]
6 Hang Power Cleans (115 / 75) [155 / 105]
7 Deadlifts (115 / 75) [155 / 105]
8 Wall-Balls (20 / 14) [30 / 20]
9 Kettlebell Swings (53 / 35) [70/ 53]
10 Alternating Front Racked Lunges (115/ 75) [155 / 105]
11 Toes to Bar
12 Power Snatches (115 / 75) [squat snatches 155 / 105]

This’ll be a fun one, but be sure to scale appropriately, as it will get pretty gnarly… This is how it’ll go:
You’ll do 1 thruster, then 2 HSPU + 1 thruster, then 3 BJO + 2 HSPU + 1 thruster, then 4 burpees + 3 BJ + 2 HSPU + 1 Thruster, etc…
just like the 12 Days of Christmas song. Maybe the coaches will be kind enough to put that song on repeat as you push through it.

Have fun with it!

The Beaches and the Forte Team hopes everyone has a joyous and safe holiday. Eat, drink and be merry!

Thursday, December 19, 2019


This video FIRES ME UP! I recommend watching before heading to the gym. Volume up!

FYI: we are doing the workout “12 Days of Forte” on Friday. Be there!

CHRISTMAS SCHEDULE
MONDAY, December 23rd: Normal
TUESDAY, December 24 – Christmas Eve: 6 AM and 10 AM (open gym from 7-10AM)
WEDNESDAY, December 25 – Christmas: Closed 
THURSDAY: 11:30 AM, 3:30 AM, 4:30 AM, 5:30 AM
FRIDAY: Resume normal schedule

Workout of the Day

A.
Hang Squat Clean
5-4-3-2-1-1-1-1
Starting light, increase the load each set

B.
Three rounds of:
1 minute of Pull-ups
1 minute of Hang Squat Cleans
1 minute of Skiing for Calories
Rest 1 minute

Score is total reps and calories

Rx+ chest to bar, 105/70

Wednesday, December 18, 2019

Workout of the Day

A.
Ring Dips and Progressions

B.
Every 5 minutes, for 20 minutes (4 rounds):
18/14 Calories on Rower
15 Wall-Balls (20 / 14)
15 Box Jumps (24 / 20)
18/14 Calories on Assault Bike

Each round is scored for time

Masters: 14/10 lb ball, 20/16 in box
Rx+ 21/18/18/21 reps, 30/20 lb ball (ladies: 18 cals)

Tuesday, December 17, 2019

X-Mas Schedule:
Monday, the 23rd: Normal
Tuesday, Xmas Eve: 6 AM and 10 AM (open gym from 7-10AM)
Wednesday, Xmas: Closed
Thursday: 11:30 AM, 3:30 AM, 4:30 AM, 5:30 AM
Friday: Resume normal schedule

Workout of the Day

A.
Push Jerk
5-4-3-2-1-1-1-1
15 minutes to establish a heavy single

B.
AMRAP in 15 minutes of:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (53 / 35)
Burpees to a Target 6 inches Above Reach

Last done: 12/18/19

Monday, December 16, 2019

Workout of the Day

A.
Back Squat
Build to a 10 rep max!

B.
Every minute, for 10 minutes:
6 Alt Front Rack Lunges (120 / 85)
Max Reps Toes to Bar

Score is total toes to bar

Masters: 85/60
Rx+ 145/100

Last done: 12/17/2019

C.
Optional (but if I’m being honest, you should do it):
30-50 reps of a gymnastics movement of your choice
Suggestions: push-ups, pull-ups, pistol squats, V-ups,
GHDSU, muscle-ups, box step-ups, handstand push-ups,
chest to bar pull-ups, ring-dips, etc. 

Saturday, December 14, 2019

Workout of the Day

A.
In teams of two, complete AMRAP in 25 minutes of:
200m Run
7 Front Squats (155 / 105) + 7 Burpees Over Bar 
14 Box Jumps (24 / 20)

Partner A will run 200m, partner B will complete
7 front squats + 7 burpees, partner A will do 14 box jumps,
partner B will run 200m, etc.