Monday, June 8, 2020

This picture demonstrates that even in through the chaos, there is still love and hope for our fellow human beings… For those concerned: we may not have posted anything publicly, but that doesn’t mean we have not contributed to the people that need help. We have, and we will continue to do so. Please reach out if we can help with anything. We’re here for you, just as we’ve always been here for you.  And please remember to love each other. 

Workout of the Day

Back Squat
Every 3 minutes, for 5 sets:
6 Back Squats at 55-70%
(all sets at same weight)

After each set: 10 alt step-ups w DBs

Last done: June 2017 – a long time ago!
Three rounds for time of:
400m w Med-Ball
25 Wall-Balls (20 / 14)

Every time you set the ball down, complete 10 burpees

Rx+ 35 reps, or 30 lbs for 25 reps

Saturday, June 6, 2020


Open Gym from 7-9:45
Group Class at 10:00 AM

Yes, we are doing a partner workout today, but it is designed to allow you to 1) not have to share equipment, as we should have enough balls and boxes for everyone, and 2) will allow you to have sufficient “social distance” from your partner while you’re working. 

Class size is capped at 30. 

This is a fun one, so I certainly hope there’s a strong showing tomorrow.

See you at the gym!

Workout of the Day

“Dissecting Kelly”
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400m Run
30 Box Jumps (24 /20)
30 Wall-Balls (20 / 14)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Balls, and Partner B will run 400 meters – and so on for 30 minutes.

Friday, June 5, 2020


Workout of the Day

Every 30 seconds, for 12 minutes (24 reps):
1 hang snatch
(power or squat – whatever you’re more comfortable doing right now)

Five rounds for time of:
10/8 pull-ups
20 alt db snatches
40 double-unders

Rx+ 6/3 ring muscle-ups, (50 / 35)

Thursday, June 4, 2020

Workout of the Day

AMRAP in 11 minutes:
Ski 10/8 Calories
Rest 30 seconds

5 minutes of rest

AMRAP in 11 minutes of:
Row 10/8 Calories
Rest 30 seconds

5 minutes of rest

AMRAP in 11 minutes of:
Assault Bike 10/7 calories
Rest 30 seconds

Wednesday, June 3, 2020


Workout of the Day

power clean + front squat
every minute, for 12 minutes:
3 power cleans + 1 front squat @ 60%-75%
increase load every 3rd minute (4 total loads)

AMRAP in 15 minutes of:
5 squat cleans
10 deadlifts
15 box jump overs

rest exactly 60 seconds after each round

Rx+ 175/115, 24/20

Tuesday, June 2, 2020


Workout of the Day

Every 2 minutes, for 6 sets:
6 strict presses

After each set:
3-6 chin-ups

Three rounds of:
400m run
21 toes to bar
12 jerks

Rx+ 155/105

Monday, June 1, 2020

This week, we will be capping classes at 15, which will still allow for plenty of space and a good amount of distance from others. PLEASE RSVP.


1) wash hands upon arrival and post workout
2) thoroughly clean each and every item you use and touch
3) mop any sweat angels
4) try to remember to not touch your face
5) we encourage you to bring a personal “sweat” towel
6) respect people’s space. Some of you may be fine getting close and touchy with others, while others will not be. Either way, be respectful of whichever side of the chasm they may be on.

Workout of the Day

back squat
every 2.5 minutes, for 5 sets:
6 back squats at 55%-65% (0r 5-10lbs heavier than last week)

after each set: 10 alt box step-ups

AMRAP in 11 minutes:
1-2-3-4-5-6-7-8-9-10 etc rep rounds of:
front squats
burpees over the bar

masters: normal burpees
rx+ 155/105, burpee box jumps (facing, not over)

Saturday, May 30, 2020

Tomorrow, Saturday, May 30, we will have:

Open Gym from 7AM-9AM
Group Class 1 from 9AM-10AM (12 person cap)
Group Class 2 from 10AM-11AM (12 person cap)

Open gym from 10AM- 12AM

See you there.

Workout of the Day

Four rounds of:
400m run
20 wall-balls
20 dumbbell or barbell snatches

Friday, May 29, 2020

Anyone remember this?

Workout of the Day

Every 5 minutes, for 30 minutes (6 rounds):
21/15 calories on bike
15m sled drag
9 hang power cleans

Thursday, May 28, 2020

Thinking of giving the inside of Forte a paint job, and updating the logo to the new and improved one. What do you think?

Workout of the Day

Deadlifts + Double-unders
Every 2 minutes, for 20 minutes (10 sets):
4 deadlifts at 50%-60%
30-50 double-unders

Rx+ 60 double-unders

AMRAP in 10 minutes of:
3-6-9-12-15-18-21-24 etc of:
kettlebell swings
med-ball sit-ups