Saturday, August 7, 2021

Avocado and balsamic, kimchi, kombucha, and PROTEIN! Hope you guys get a chance to eat some high quality protein this weekend. High protein meals are a sure fire way to help you look, feel, and perform optimally. And do yourself a favor: cook extra so you have something healthy that you can just heat up and eat. Meal prepping is a must, especially for you busier folk!


Workout of the Day

In teams of three, with only one person working at a time, complete the following:

120/90 Calories on Assault Bike
100 Front Squats (135 / 95)
120 Box Jump Overs (24 / 20)
Team Run Around the Block
120 DB Snatches (50 / 35)
100 Shoulder to Overhead (135 / 95)
120/90 Calories on Rower

*Masters: 95/65, 20/16 inches, 35/20 lb db

Or, working solo:

40/30 Calories on Assault Bike
30 Front Squats (135 / 95)
40 Box Jump Overs (24 / 20)
Run Around the Block
40 DB Snatches (50 / 35)
30 Shoulder to Overhead (135 / 95)
40/30 Calories on Rower


Friday, August 6, 2021

As the saying goes “when you do it right, it feels light.” Try to channel this dudes speed, power, posture and position while doing todays snatches. And be on the lookout for this 21 year old Brazilian monster, Gui Malheiros

Workout of the Day

Hang Snatch + Overhead Squat
Every 90 seconds, for 15 minutes (10 sets):
2 hang squat snatches + 2 overhead squats

Start light and build by feel and form

Masters: 4 hang power snatches option

Evan’s Revenge V2021
AMRAP in 10 minutes of:
4 Squat Snatches (145 / 100)
6 Burpee Pull-ups

Masters: 4 power snatches (105 / 70)
Rx+ 175/115, 4 burpee bar muscle-ups

Thursday, August 5, 2021

The girl that annihilated this event, Danielle Brandon, had a rough go this year at the Games. Her training partners both tested positive for the Rona and had to withdraw, and because she was in contact with them and potentially exposed to it, they basically treated her like she had the plague, despite having tested negative multiple times. She was forced to do events solo, and others she was forced to distance herself from the group. I could only imagine how that impacted her performance. But she crushed it anyways. Looking forward to seeing her growth in the coming years. Keep your eyes on her. AND she apparently gained like 300k Instagram followers over the last week, more than any other athlete out there. Good for her. 

Workout of the Day

For 30 minutes:
Min 1) Sandbag Cleans Over the Shoulder
Min 2) Sled Drags
Min 3) Sled Pushes

Wednesday, August 4, 2021

Annie Thorsdottir will always be a legend in the world of CrossFit. She gave birth just a year ago. 

Workout of the Day

Minutes 0:00-10:00
21-15-9 rep rounds of:
Rower Cals
Box Jumps (24 / 20)

Masters: 20/16
Rx+ 30/24

Min 10:00-20:00
21-15-9 rep rounds of:
Ski-erg Cals
Handstand Push-ups

Masters: HRPU
Rx+ strict

Min 20:00-30:00
21-15-9 rep rounds of:
Assault Bike Cals
Wall-Balls (12/10 ft targets, 20/14)

14/10 to 12/10ft
Rx+ 30/20

Tuesday, August 3, 2021

Tia Toomey reigns supreme. 5 straight championship, and the most dominant CrossFitter ever. Proud to have such talent continue to be the female face of CrossFit. Then we have this Mullet Sportin’ MFer, Justin Medeiros, as the male face of the sport…Congrats to the dude. Maybe he and his hair will grow on me.

Workout of the Day

Push Presses
Three sets of: at 70-80%

After each set:
1 set till failure of strict chin-ups

AMRAP in 14 minutes of:
7 DB Hang Power Clean and Jerks – L (50/35)
7 DB Hang Power Clean and Jerks – R
14 Pull-ups
42 Double-unders

Masters: 40/25
Rx+ 70/50, 7 ring mu

Monday, August 2, 2021

Coach Sarah getting them OH Lunges done

Workout of the Day

Back Squat
3 sets of: at ~70-80%
(or 10-40lbs heavier than last week)

*Rest 30 seconds between clusters, 3 minutes between sets*

After each set:
12 bulgarian split squats (6R/6L)

Against a 10 minute clock:
800m Run
40 Toes to Bar
then, with remaining time, AMRAP:
Overhead Lunges (75 / 55)

Masters: front rack( (65/45)
Rx+ 50 TTB, 115/75 (minimum of 30 reps)

Saturday, July 31, 2021

Workout of the Day

In teams of two, AMRAP in 20 minutes of:
*200m run*

30 Double-unders
10 Reverse Lunges w DBs in Farmers Carry**
3 Devil Presses**

*Partner A runs, while Partner B accumulates
as many rounds and reps of the DU, Lunges, and DP.
-Partners will switch roles every 200m, and also
pick up where their partners left off.

**Pick the DB load, should be fast and unbroken**

Score is total rounds and reps

Friday, July 30, 2021

Check out these badass girls crush the workout you’ll be doing today!

Workout of the Day

I originally had something else programmed, but in the spirit of the CrossFit Games going on, this one looked too fun not to do.

For time:

Level 1: 95 / 65
Level 2: 125/85
Level 3: 155 / 105
Level 4: 185 / 135

Thursday, July 29, 2021

A few video snaps of some of you doing 21.2 at Forte. And also…The CrossFit Games are Live!

Workout of the Day

Clean & Jerk
Every minute, for 15 minutes:
1 squat clean and split jerk

Start light and build to a heavy single

B. (repeat)
Five rounds for time of:
15 Hang Power Cleans (135 / 95)
15 Pull-ups

Masters: 105/70
Rx+ Chest to bar

Wednesday, July 28, 2021

Re-Lyte – loaded with electrolytes for optimal hydration. And Ascent Whey Protein – loaded with the branched chain amino acids leucine, iso-leucine, and valine for muscle recovery. Is often used as a healthy meal replacement. Great tasting, and great for you.

Workout of the Day

From min 0:00-10:00
21-15-9 rep rounds of:
Row Calories
Double-dumbell Snatches

From min 10:00-20:00
21-15-9 rep rounds of:
Ski-Erg Calories
Toes to Bar

From min 20:00-30:00
21-15-9 rep rounds of:
Assault Bike Calories
Dumbbell Front Squats

Rx+ 50s/35s