Monday, April 15, 2019

Congrats to JoAnna and Pepper on their 1st Place finish

Workout of the Day

A.
Front Rack Reverse Lunges
Every 3 minutes, for 15 minutes (5 sets):
10 reps (build in load)

B.

Bulgarian Split Squats
After each set of lunges perform:
10 bulgarian split squats w DBs/KBs (build in load)

C.
Every 4 minutes, for 16 minutes (4 sets):
200m Run
10 Wall-Balls (to 12 and 10 foot targets)
150m Run
10 Pull-ups*

Each round will be scored for time.

*Do your best to go unbroken on these

Masters: 14/10
Rx+ 30/20 to 12/10 foot targets, 10/7 bar muscle-ups

Saturday, April 13, 2019

Braedon

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following:
One round of:
70 Thrusters (95 / 65)
70 Power Cleans (95 / 65)

-Right into-

B.
Two rounds of:
50 Goblet Squats (53 / 35)
50 Ball Slams

-Right into-

C.
Three rounds of:
30 Burpees
30/20 Calories on Bike or Row

No rest between rounds

Friday, April 12, 2019

Jim Savelyev with some fantastic pics again!

Workout of the Day

A.
Bench Press
Every 2 minutes, for 20 minutes (10 sets):
Row 10/7 Calories
5 Bench Press

B.
AMRAP in 10 minutes of:
10 Alternating DB Snatch + Push Press
10 Push up + Burpee

Thursday, April 11, 2019

Fadi

Workout of the Day

A.
“Badger”
Three rounds for time:
30 Squat Cleans (95 / 65)
30 Pull-ups
800m Run

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007

Wednesday, April 10, 2019

Team Nat – congrats on winning the Forte Open Intramural! Time to organize the prize!

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 12 minutes: 2 reps
Start light and build

After each set: 20 abmat butterfly sit-ups

B.
AMRAP in 14 minutes of:
7 Box Jump Overs (30 / 24)
14 Toes to Bar
7 Box Jump Overs (30 / 24)
14 Handstand Push-ups

Masters: 20 / 16 inch, hand release pu
Rx+ strict hspu

C.
Optional
Run 1.5 miles
Oak > Fort Negley > Chestnut (intersection of Fort Negley and Chestnut)
.75 mile there, .75 mile back

Tuesday, April 9, 2019

Force For Families Woemn Rx – Congrats to Leah and Liz on their podium finish!

Workout of the Day

A.
Tempo Back Squat
5 x 5 at 60-65% (33X1)

B.
“Corroded”
Seven rounds for time of:
7 Overhead Squats (135 / 95)
27 Double-unders

Masters: front squats (120 / 80)

C.
Optional:
400m Farmers Carry w KB (2×53/2×35)
Every break you take, complete 8 burpees

Monday, April 8, 2019

Workout of the Day

A.
Against a 4 minute running clock:
21 Wall-Balls (20 / 14)
15 Sumo Deadlift High-Pulls (75 / 55)
9 Bar Facing Burpees
then, with remaining time:
Max Calories on Ski-Erg

Rest 2 minutes
Repeat 4 more times (5 rounds total)

The score each round will be total Calories on Ski-erg

B.
Optional
10 min EMOM:
Min 1: Weighted Butterfly Sit-ups (10/5 lb DB on chest)
Min 2: Hand Release Push-ups

Saturday, April 6, 2019

Today is the Day!

CrossFit Forte and Youth Villages will host a community-wide partner competition on Saturday, April 6 at 9 a.m. benefiting Youth Villages. 

CROSSFIT FORTE FORCE FOR FAMILIES!

COME SPECTATE STARTING AT 9 AM (ALL CLASSES ARE CANCELLED, SORRY!)

GOOD LUCK TO ALL THE COMPETITORS AND THANK YOU TO ALL OF THE DONATIONS!

Friday, April 5, 2019

REMINDER: Due to our need to clean and set up the gym tomorrow for Force 4 Families, we need to cancel the 5:30 PM class. Our apologies for any inconvenience. 

We hope to see everyone on Saturday to cheer on and watch some awesome CrossFit Athletes!

Workout of the Day

A.
“Six Minute Abs ????”
Every minute, for 6 minutes:
Min 1: Abmat Butterfly Sit-ups
Min 2: Russian Twists (35 / 20 DB)
Min 3: Strict Knee Raises

Masters: 25/15 DB

B.
For time:
50 Box Step-ups w Barbell on Back (45 / 35, 24/20in)
25/20 Calorie Row
50 Jumping Back Squats (65 / 45)
25/20 Calorie Ski
50 Hang Power Cleans (115 / 75)
25/20 Calorie Row
50 Deadlifts (165 / 110)
25/20 Calorie Ski

Masters:
Step ups: 25 / 15lbs, 20/16 inch
Thrusters: 45/35
Hang Power Cleans: 65 / 45
Deadlifts: 135 / 95

Rx+ 65/45 – 85/55 – 135/95 – 185 / 125

Thursday, April 4, 2019

Jo

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 12 minutes: 4 reps
Build to a 4RM
After each set: 30-60 Double-unders

B.
Five rounds for time of:
15 Push Presses (95 / 65)
15 Pull-ups
15 Box Jump Overs (24 / 20) 

Masters: 65 / 45, 20 / 16
Rx+ 115/75 lb, chest to bar

C.
Optional:
Back Squat
Load a bar to 50% of your bodyweight and
complete as many unbroken reps as possible.

The goal is 100