Friday, December 13, 2019

Workout of the Day

A.
Dumbbell Squat Snatch + Double-unders
Every minute, for 12 minutes:

Min 1) 12-10-8-6-4-2 Alt Dumbbell Squat Snatch
Min 2) 50 Double-unders

Rx+ 65 double-unders

B.
Five rounds for time of:
10 DB Thrusters
20 Abmat Butterfly Sit-ups
10 Pull-ups 
 
Rx+ 50s/35s, ghdsu, bar mu 

Thursday, December 12, 2019

Workout of the Day

A.
3-Position Clean 
15 minutes building to build to
1 clean from high hang + 1 clean from mid hang + 1 clean from floor
 
B.
“Tonka Truck”

Five rounds for time of:
20 Box Jump Overs (24 / 20)
10 Power Cleans (155 / 105)

Rx+ 185/125

Master’s:
5RFT:
18 Box Jump Overs (20 / 16)
10 Power Cleans (115 / 75)

Monday, December 10, 2019

Workout of the Day

A.
Ring Dips and Progressions

B.
Every 5 minutes, for 20 minutes:
30 Kettlebell Swings
20/15 Calories on Assault Bike
10 Bench Press*

Build in load on the bench press

Rx+ 70/53

December 10, 2019

Workout of the Day

A.
Power Jerk
Every 90 seconds, for 12 minutes (8 sets):
3 reps

Starting at a moderate load, increase every 2 sets
(4 total loads)

B.
Every minute, for 15 minutes:
Min 1) Hang Power Clean and Jerks
Min 2) Toes to Bar
Min 3) Row for Calories

Score is total reps/calories

Rx+ 70/50

Monday, December 9, 2019

Tis the Season, Forte friends! Read the items below to stay up to day with everything happening at the gym:

UPDATE YOUR ADDRESS in Wodify!  We want to make sure we get your New Year started right and need your mailing address to be accurate.  While you’re at it, why don’t you check out your entire profile for accuracy!

Holiday Shoe Donations.  Thank you for bringing in your used shoes!  We’ve already donated 73 pairs to the Nashville Rescue Mission.  If you missed out the first time around, bring yours in now; we will be doing one more bin-full of donations.

FREE Mobility class Sundays at 9 AM.  Join in on Self-Care Sundays!  Precision Athletics (Dr. Ben and Brian) is leading this guided mobility class to improve movement patterns associated with CrossFit, Gymnastics, Conditioning, and Olympic Weightlifting movements/exercises. Various tools and techniques will be used and taught including soft tissue/ joint mobilization, guided stretching techniques, injury consulting, and movement assessment and instruction.

Olympic Lifting Clinic. New Year, New Lifts PRs?! A new Olympic Lifting Clinic cycle will begin Thursday, January 9th.  This time, you can choose to participate in a 4 week Snatch cycle, a 4 week Clean and Jerk Cycle, or the full 8 week cycle including both lifts.  Classes will be held Thursdays at 6:30 PM and Sundays at 8 AM.  If any spots remain open, we will also have a class drop-in option for $20.  Read through full details and sign up HERE.

Nutrition Coaching.  Ready to change your mindset and nourish your body?  Overwhelmed by information?  Feeling like your training has stagnated? Need help staying on track?  We now have a couple spots available for one-on-one nutrition coaching.  Learn more or sign up HERE.

Fight Gone Bad.  Join us Saturday, January 18th to participate in this iconic CrossFit workout.

Bring a Buddy.  Saturday, January 11th.  Send your friends and family HERE to sign up.

Sweatshirts are In!  Pick ‘em up from the lobby.  We will be charging your Wodify accounts this week.

That’s it for now, folks!  And remember to take it easy on the Christmas cookies over the next couple weeks. 😉

Workout of the Day

A.
Pause Back Squat
3 x 5 (5-20 lbs heavier than your last BS session)

After each set: 12 bulgarian split squats

B.
Three rounds for time of:
15 Deadlifts
12 Front Rack Lunges
9 Front Squats
300m Run

Rx+ 155/105

Saturday, December 7, 2019

Sweats are in! Come scoop yours up!

Workout of the Day

A.
In teams of 3, complete the following:
400m Run*
300 Kettlebell Swings
200 Wall-Balls
100 Burpee Box Jump Overs

Two partners will be chipping away at the KBS, WB, and BBJO, and one partner will be running 400m.

Reps can be partitioned as desired

*whenever a 400m run is complete, a different partner must now complete it. 

Friday, December 6, 2019

Free mobility focused class brought to you by Precision Athletics every Sunday at 9 AM.

Workout of the Day

A.
Five rounds of:
3 Power Cleans
3 Bench Press
-right into-
20/15 calorie Sprint on Assault bike

Rest exactly 2 minutes after each round

Build in load on Power Cleans and Bench Press

B.
4 rounds for reps of:
30 seconds of Toes to Bar
15 seconds rest
30 seconds of Russian Twists
15 seconds rest
30 seconds of Double-Unders
15 seconds rest 

Workout of the Day

A.
Power Snatch + OHS
Every minute, for 10 minutes:

2 power snatches + 1 OHS at 70% of heaviest snatch

B.
Each for time
Min 0:00-5:00
30/25 calories on ski erg
20 hang squat snatches (95/65)

Min 5:00-10:00
25/20 calories on ski erg
15 hang squat snatches (115/80)

Min 10:00-15:00
20/15 calories on ski erg
10 hang squat snatches (135/95)

Masters: hang power snatches 65-75-95/45-55-65
Rx+ 35-30-25/30-25-20 calories, 125-155-185/90-105-125 

Wednesday, December 4, 2019

Kav, Russel, and George practicing weighted HSPU

Workout of the Day

A.
Ring Dips and Progressions

B.
AMRAP in 3 minutes of:
45 wall-balls
max burpees

rest 1 minute

AMRAP in 3 minutes of:
45 box jump overs (24/20)
max burpees

rest 1 minute

AMRAP in 3 minutes of:
30 thrusters
max burpees

rest 1 minute

AMRAP in 3 minutes of:
30 box jumps over (30/24)
max burpees

rest 1 minute

then

For time (3 min cap):
10 wall-balls
10 box jump overs
10 thrusters
10 box jump overs
10 burpees

Masters:
Rx+ 30/20, 105/70, bar facing burpees

Tuesday, December 3, 2019

About 70 pairs of shoes were donated to the Nashville Rescue Mission today. Thank you for your contributions!

Workout of the Day

A.
Power Jerk
Every 90 seconds, for 12 minutes (8 sets):
3 reps

B.
Every 3 minutes, for 18 minutes (6 rounds):
10/8 Calories on Rower
10 Jerks (115 / 75)
10 Pull-ups
10 Handstand Push-ups

Each round for time

Masters: 85/60, hand release push-ups
Rx+ increase all by 1 rep each round, chest to bar

*Hat tip to CF Top Fuel for the workout