Workout of the Day

A.
Rope Climbs and Progressions

B.
Every 3 minutes , for 18 minutes (6 rounds):
2 rope climbs
10/7 calories on assault bike
12 pistols

Masters: box step-ups w DB (24 / 20)
Rx+ 1 legless + 1 w/ legs, 12/9 calories, 14 pistols 

Wednesday, March 11, 2020

Rae

Workout of the Day

A.
Snatch
7 x 1 at ~90%

B.
AMRAP in 9 minutes of:
3 Squat Snatches (135 / 95)
9 Box Jumps (24 / 20)

Masters: 105/65 power snatch, 20/16
Rx+ 155/105

Tuesday, March 10, 2020

Bob

Workout of the Day

A.
Bench Press
4-4-4-4-4

After each set of bench:
Bent Over Rows
4-4-4-4-4

B.
Every 5 minutes, for 15 minutes (3 rounds):
30/24 Calories on Rower
20 Bench Presses (125 / 85)
10 Burpee Box Jumps – Facing (24 / 20)

Each round will be scored for time.

Masters: 105/55, 20/16
Rx+ 155/95, 30/24

Monday, March 9, 2020

Cris Allyn

Workout of the Day

A.
Back Rack Reverse Lunges
Every 3 minutes, for 12 minutes (4 sets):
8 reps at 75-85% (of your 10 RM)

After each set:
8 sandbag squats (a little heavier than last week)

B.
AMRAP in 12 minutes of:
200m Run
10 Chest to Bar Pull-ups
5 Front Squats

Masters: pull-ups 
Rx+ 6/3 ring muscle-ups, 225/155

Saturday, March 7, 2020

Ellie

ANNOUNCEMENTS:

1) FORCE FOR FAMILIES IMPORTANT UPDATE:  Youth Villages and CrossFit Forte have made the decision to postpone the “CrossFit Forte FORCE for Families” event until September 26, 2020 and are encouraging our athletes and volunteers to put their energy and support behind CrossFit Trivium and Battle of the Barbells‘s tornado relief event to benefit the rebuilding of CrossFit Hermitage. More information and details will be forthcoming.

We are also looking into making Forte a satellite location for the event to gain more participants.

2) TORNADO DONATION: While there are many ways to help those affected by the tornado, we have decided the LEAST we can do is make Forte a donation center for items that are in dire need. Since we are a location you will most likely visit in the coming days, it will be hassle free to bring the items listed below to the gym and we can run them over to the Community Resource Center.

WHAT THEY NEED RIGHT NOW:
Windex
Tarps
Large Trash bags
Box Cutters
Laundry Detergent
Work Gloves
Underwear (all sizes, new)

WHAT THEY DON’T NEED (due to limited space)
Clothes
Toys
Perishable Food

Thank You!

Workout of the Day

A.
In teams of two, complete:
AMRAP in 12 minutes of:
Row
21 Thrusters (95 / 65)
21 Pull-ups
15 Thrusters
15 Pull-ups
9 Thrusters
9 Pull-ups

Score is total reps/calories

Masters: 65/45

At the count of 3-2-1-GO! Partner A will do 21 thrusters and then 21 pull-ups. While Partner A completes 21 and 21, Partner B will be rowing for calories. Once Partner A completes the 21 thrusters and 21 pull-ups, he or she will go to the rower and tag out with Partner B. Partner B will then complete 21 thrusters and 21 pull-ups and Partner A will row for calories. The same format will be applied to the rounds of 15 thrusters and 15 pull-ups and 9 thrusters and 9 pull-ups.

If both partners complete the 21-15-9 in under 12 minutes, begin completing it in the opposite order:
9-15-21 until the time 12 minutes is up.

Rest 6 minutes, then

B.
AMRAP in 12 minutes, using the same format as above:
Assault Bike
21 Deadlifts (185 / 125)
21 Box Jumps (24 / 20)
15 Deadlifts
15 Box Jumps
9 Deadlifts
9 Box Jumps

Score is total reps/calories

Masters: 145/100, 20/16 in

Friday, March 6, 2020

Chris 

ANNOUNCEMENTS:

1) FORCE FOR FAMILIES IMPORTANT UPDATE:  Youth Villages and CrossFit Forte have made the decision to postpone the “CrossFit Forte FORCE for Families” event until September 26, 2020 and are encouraging our athletes and volunteers to put their energy and support behind CrossFit Trivium and Battle of the Barbells‘s tornado relief event to benefit the rebuilding of CrossFit Hermitage. More information and details will be forthcoming.

We are also looking into making Forte a satellite location for the event to gain more participants.

2) TORNADO DONATION: While there are many ways to help those affected by the tornado, we have decided the LEAST we can do is make Forte a donation center for items that are in dire need. Since we are a location you will most likely visit in the coming days, it will be hassle free to bring the items listed below to the gym and we can run them over to the Community Resource Center.

WHAT THEY NEED RIGHT NOW:
Windex
Tarps
Large Trash bags
Box Cutters
Laundry Detergent
Work Gloves
Underwear (all sizes, new)

WHAT THEY DON’T NEED (due to limited space)
Clothes
Toys
Perishable Food

Thank You!

Workout of the Day

A.
Clean
1-1-1-1-1-1-1
Build to a 1 RM

B.
“Grace”
For time:
30 Power Clean & Jerks (135 / 95)

Thursday, March 5, 2020

ANNOUNCEMENTS:

1) FORCE FOR FAMILIES IMPORTANT UPDATE:  Youth Villages and CrossFit Forte have made the decision to postpone the “CrossFit Forte FORCE for Families” event until September 26, 2020 and are encouraging our athletes and volunteers to put their energy and support behind CrossFit Trivium and Battle of the Barbells‘s tornado relief event to benefit the rebuilding of CrossFit Hermitage. More information and details will be forthcoming.

We are also looking into making Forte a satellite location for the event to gain more participants.

2) TORNADO DONATION: While there are many ways to help those affected by the tornado, we have decided the LEAST we can do is make Forte a donation center for items that are in dire need. Since we are a location you will most likely visit in the coming days, it will be hassle free to bring the items listed below to the gym and we can run them over to the Community Resource Center.

WHAT THEY NEED RIGHT NOW:
Windex
Tarps
Large Trash bags
Box Cutters
Laundry Detergent
Work Gloves
Underwear (all sizes, new)

WHAT THEY DON’T NEED (due to limited space)
Clothes
Toys
Perishable Food

Thank You!

Workout of the Day

A.
Rope Climbs and Progressions

B.
Four rounds for time of:
300m Run
20 Calorie Bike or Row
10 Burpee Box Jumps

Wednesday, March 4, 2020

Graham

CrossFit Forte Force for Families Partner Competition – Sign up HERE

Workout of the Day

A.
Snatch
6 x 2 at ~80%

B.
For time:
1000m Ski
50 DB Snatches (50/35)
30 Chest to Bar Pull-ups

Masters: 35/20, pull-ups
Rx+ 70/50, 15 ring muscle-ups 

Tuesday, March 3, 2020

Rae

CrossFit Forte Force for Families Partner Competition – Sign up HERE

Workout of the Day

A.
Bench Press 6-6-6-6-6
Every 3 minutes, for 15 minutes (5 sets):
6 reps (building)

After each set:
Bent Over Rows 6-6-6-6-6

B.
For time:
100 Double Unders
50 Kettlebell Swings
25 Strict Presses (95 / 65)
50 Kettlebell Swings
100 Double Unders

Masters: 75/55
Rx+ 150 du, kb snatch (53 / 35), 120/85, 150 du

Last done: 8/2019

Monday, March 2, 2020

Shannon

Workout of the Day

A.
Back Rack Lunges
Every 3 minutes, for 10 minutes: 10 reps

After each set: 10 sandbag squats

B.
AMRAP in 12 minutes of:
4-8-12-16-20-24-28 of Wall-Balls (20 / 14)
3-6-9-12-15-18 of Toes to Bar
2-4-6-8-10-12-14 of Alternating Box Step-ups (24 / 20, 2 x pick weight)

Masters: 14/10, 20/16in
Rx+ 30/20, 50s/35s