Wednesday, December 15, 2021

Remick

REMINDERS
1) We will be doing the workout “Fight Gone Bad” starting at 9:30AM. We will have three total heats, starting at 9:30, 10:00, and 10:30. We will have scorecards, judges, AND last but not least, we’ve hired a professional photographer. So professional that she used to work as a photographer for the Pro Baseball team the Cleveland Indians.
2) Forte Holiday Party starting at 5PM at Monday Night Brewing in Germantown. We will be providing Food and Libations. Really looking forward to the 18th and hope you can come out!

Workout of the Day

A.
Power Clean + Front Squat
Every minute, for 14 minutes:
2 power cleans + 1 front squat

Start around 50-60% of your power clean, and increase the load every 2 minutes (7 total loads)
Ideally ending in the 80-90% range

B.
Three rounds for time of:
300m Run
20 Box Jumps (24 / 20)
10 Squat Cleans (145 / 100)

Masters: 115/75
Rx+ 30/24, 185/130

Monday, December 13, 2021

Cheering Larry on at the 615 Throwdown

REMINDERS
1) We will be doing the workout “Fight Gone Bad” starting at 9:30AM. We will have three total heats, starting at 9:30, 10:00, and 10:30. We will have scorecards, judges, AND last but not least, we’ve hired a professional photographer. So professional that she used to work as a photographer for the Pro Baseball team the Cleveland Indians.
2) Forte Holiday Party starting at 5PM at Monday Night Brewing in Germantown. We will be providing Food and Libations. Really looking forward to the 18th and hope you can come out!

Workout of the Day

A.
Front to Back Lunges
Every 90 seconds, for 15 minutes (10 sets):
4 reps

Start light and build

B.
“Karen”
For time:
150 Wall-Balls (20 / 14)

Masters: 14/10

Saturday, December 11, 2021

Workout of the Day

A.
In teams of two, complete the following:
20 Pull-ups

40 Back Squats (135 / 95)
20 Pull-ups

60 Deadlifts (135 / 95)
40 Back Squats
20 Pull-ups

80 Push-ups
60 Deadlifts
40 Back Squats
20 Pull-ups

100/75 Calorie Bike
80 Push-ups
60 Deadlifts
40 Back Squats
20 Pull-ups

Masters: 105/70
Rx+ chest to bar, 155 / 105, hspu

Friday, December 10, 2021

Man, that was good. Dinner tonight was loaded with some of my favorites. .
Kombucha, Anabolic Magic Elixir Shake, Liver pate, Maryanna’s Famous  sourdough bread, kefir with pomegranate,  avocado with balsamic, and my current favorite cut: flap/skirt steak

Workout the Day

A. (repeat)
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

Build in load on the Snatches

Record snatch weight

B.
Four rounds for time of:
20 Alt Hang DB Snatches (50 / 35)
20 Abmat Butterfly Sit-ups
200m Run
Masters: 40/25
Rx+ 5 rounds

Thursday, December 9, 2021

Tyler

Workout of the Day

A.
Clean & Jerk

B. (repeat)
2016 CrossFit Team Series Workout 6
AMRAP in 20 minutes of:
5 Power Clean & Jerks (185 / 135)
10 Toes to Bar

*Rest exactly 30 seconds after each round*

Masters: 125/85

Wednesday, December 8, 2021

Workout of the Day

A.
Pull-ups and Progressions

B.
Every 4 minutes, for 20 minutes (5 rounds):
16/12 Calorie Ski
8 Devil Presses*
16/12 Calorie Ski

Each round for time

*pick load

Rx+ 20/15 cal, 50s/35s, 20/15 cal

Tuesday, December 7, 2021

Josiah

TWO Things are happening on Saturday, December 18
1) We will be doing the workout “Fight Gone Bad” starting at 9:30AM. We will have three total heats, starting at 9:30, 10:00, and 10:30. We will have scorecards, judges, AND last but not least, we’ve hired a professional photographer. So professional that she used to work as a photographer for the Pro Baseball team the Cleveland Indians.
2) Forte Holiday Party starting at 5PM at Monday Night Brewing in Germantown. We will be providing Food and Libations. Really looking forward to the 18th and hope you can come out!

Workout of the Day

A.
Shoulder Press
9 minutes to establish a 5rm
5-5-5-5-5-5-5

3 min rest, load up to 85% of 5RM
then

B.
Complete 30 reps for time

C.
Every 5 minutes, for 15 minutes (3 rounds):
500/400m Row
21 Box Jump Overs (24 / 20)
12 Handstand Push-ups

Masters: DB push presses or HR Push-ups
Rx+ 25 box jump overs, 15 deficit hspu (35s/15s)

 

 

Monday, December 6, 2021

Tim

TWO Things are happening on Saturday, December 18
1) We will be doing the workout “Fight Gone Bad” starting at 9:30AM. We will have three total heats, starting at 9:30, 10:00, and 10:30. We will have scorecards, judges, AND last but not least, we’ve hired a professional photographer. So professional that she used to work as a photographer for the Pro Baseball team the Cleveland Indians.
2) Forte Holiday Party starting at 5PM at Monday Night Brewing in Germantown. We will be providing Food and Libations. Really looking forward to the 18th and hope you can come out!

Workout of the Day

A.
Front Squat
9 minutes to build to a heavy single

rest 3 minutes, and load up to 70% of todays single

B.
then, starting at minute 12:00
25 Front Squats for time

C.
AMRAP in 12 minutes of:
12 Wall-Balls (20 / 14)
10 Front Rack Reverse Lunges (115 / 75)
8 Burpees Over the Bar

Masters: 14/10, 85/60, burpees 
Rx+ 30/20, 145/100

TUESDAY

A.
Shoulder Press
9 minutes to establish a 5rm
5-5-5-5-5-5-5

3 min rest, load up to 85% of 5RM

B.
Complete 30 reps for time

C.
Three total rounds:
500m Row
then
2 rounds of:
5 power snatches (115 / 75)
5 strict HSPU

Rx+ 3 rounds after each row, 145/95

WEDNESDAY

A.
Pull-ups and Progressions

B.
Every 4 minutes, for 20 minutes (5 rounds)
200m Run
10 Single Arm Devils Presses (pick weight)
200m Run

THURSDAY

repeat

A.
EMOM 10:
1 Squat Clean + Jerk

B.
AMRAP in 20 minutes:
5 Power Clean and Jerks
10 Toes to Bar

Rest exactly 30 seconds after each round

FRIDAY

Repeat

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

SATURDAY

Fight Gone Bad

Saturday, December 4, 2021

Armand

FORTE XMAS PARTY – on Saturday, December 18, at 5 PM, we will be heading to Monday Night Brewing in Germantown and start a splendid night of eating, drinking, and being merry.

Workout of the Day

A.
Teams of two, with only one person working at a time, complete the following for time:
80 Back Squats (135 / 95)
60 DB Snatches
40/30 Calories on Assault Bike
200m Run

80 Front Squats (115 / 75)
60 DB Snatches 
40/30 Calories on Assault Bike
200m Run

80 Overhead Squats (75 / 55)
60 DB Snatches
40/30 Calories on Bike
200m Run

Masters: 115/75, 85/55, 55/35
Rx+ 165/110, 135/95, 105/75, chest to bar

Friday, December 3, 2021

Roach

Workout of the Day

A.
Every minute, for 30 minutes:
Min 1) 15/12 Calorie Ski
Min 2) 50 Double-unders
Min 3) 5 Squat Snatches

Masters: power snatches
Rx+ 17/13 cal, 55 du, 6 squat snatches 145/100