Saturday, December 26, 2020

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Workout of the Day

“Adam Brown”

2 Rounds For Time
24 Deadlifts (245/165 lb)
24 Box Jumps (24/20 in)
24 Wall Balls (20/14 lb)
24 Bench Press (165/105lb)
24 Box Jumps 
24 Wall Balls 
24 Squat Cleans (115 / 75)

Deaddlift: 295/195
Bench: 195/115
Squat Clean: 145/100

Thursday, December 24, 2020

The schedule for the next two days is as follows:

6 AM Class
10 AM Class
Open Gym from 2-4

FRIDAY (xmas):
Open Gym from 8-10 AM

Resume Normal Schedule

Hope to see you there! If not, Merry Christmas and Happy Holidays!

Workout of the Day

Every 10 minutes, for 30 minutes:
40/30 cal row
30/24 cal ski
20/14 cal bike
100 double-unders

Hat tip to coach Braedon for the workout!

Wednesday, December 23, 2020


Wednesday: Normal
Thursday: TBD
Friday: Open Gym 8-10 AM
Saturday: Normal

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. 

“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!

Tuesday, December 22, 2020

New Belts!

Tuesday: Normal
Wednesday: Normal (12 days of Xmas)
Thursday: TBD (prob a class or two and some open gym)
Friday: TBD
Saturday: Normal

Workout of the Day

Bench Press
Every 3 minute, for 15 minutes (5 sets)
8 reps (building)

After each set:
30 abmat butterfly sit-ups

Every 5 minutes, for 15 minutes (3 rounds):
30/24 calories on rower
20 shoulder to overhead (105/70)
10 burpee box jumps (24 / 20)

Each round is for time

Masters: 75/55, 20/16 in
Rx+ 135/95, 30/24 in

Monday, December 21, 2020


Workout of the Day

Back Squat at 60-70%
rest 3 min at 70-80%
rest 3 min at 80-90+%
rest 3 min

Rest 30 seconds between clusters, 3 minutes between load increments

The goal is heavier (5-10lbs) than what you did last week or the week prior.

Repeat from
For time:
100 wall-balls (20 / 14)
Every minute, until the 100 reps are complete:
10 Alt DB Snatches

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

Friday, December 18, 2020

Workout of the Day

Every 30 seconds, for 6 minutes (12 sets):
1 snatch
then, 12 minutes to build to a max

AMRAP in 10 minutes of:
10 power snatches (115-125-135-145 / 75-85-95-105)
100 double-unders

Masters: 65-75-85-95 / 35-45-55-65
Rx+ 135-155-175-195 etc/95-105-115

Thursday, December 17, 2020

Workout of the Day

Ring Dips and Progressions

Rx+ ring muscle-ups

AMRAP in 20 minutes of:
20/14 cal assault bike
20m box push 
200m run
20 wall-balls (20 / 14)

Wednesday, December 16, 2020


Workout of the Day


Build to a heavy single

Every 4 minutes, for 12 minutes (3 rounds):
21/18 calorie row
15 pull-ups
9 power clean and jerks

Rx+ 10 bar muscle-ups, 185/120

Tuesday, December 15, 2020

The American Kettlebell Swing – as “basic” a movement we consider this to be in CrossFit, it’s still a fairly technical movement that needs to be learned and practiced often. If you watch the video above, how closely do you resemble the guy swinging it? Are your shins perfectly vertical and your back locked into extension when you’ve properly hinged forward? Or are you flexing slightly at the knee and rounding your back to certain extent? Is the KB staying high between the thighs and directly under the hips? Or is it too low and putting you into a poor position to produce power? How about your position overhead? Do you look strong and controlled with extended arms and retracted shoulder blades? I could go on and on, but you get the point….and my point is ask a coach! And GET VIDEO!  You may truly ‘believe’ you’re doing something the way it should be done, but video lays it all bare and doesn’t lie. Video is one of the most helpful tools we have. Use it.  With “basic” movements like these, people often get complacent and lose sight of virtuosity, which in CF means “doing the common uncommonly well”. Fix your KB swing and you might like them better. I, too, will also like you better 😉

Workout of the Day

Bench Press
Every 3 minutes, for 15 minutes (5 sets):
10 bench press (build in load)
30 russian twists w KB

Repeat from 12/2018
AMRAP in 15 min
kettlebell swings (53 / 35)
burpees to a target 6 inches above reach

Monday, December 14, 2020

Keep pushing forward, everyone.

BOX LEAGUE COMING IN HOT (JAN 7) Talk to your folks and lets field some teams! Teams of two (M/F) Scaled and Rx!

BRING YOUR OLD AND USED SHOES IN! We will be donating a whole lot of shoes to the homeless in the coming weeks. There is a bin in the lobby to collect them.

Workout of the Day

Back Squat at 60-70%
rest 3 min at 70-80%
rest 3 min at 80-90+%
rest 3 min

Rest 30 seconds between clusters, 3 minutes between load increments

If you participated in the same squat sesh last Monday,
the goal is to go heavier than last week!

Every 2 minutes, for 12 minutes (6 rounds):
10 alt front rack reverse lunges (125 / 85)
10 box jump overs (24 / 20)
max reps toes to bar

Then, at minute 12:00, complete the following for time:
3 round of:
6 lunges
6 bjo
6 ttb

Score will be total TTB for part A, and time it took to complete 3RFT.

Masters: 95/65, 20/16
Rx+ 160/105