Tuesday, December 1, 2020


Posted this a while back, and since we all lift weights and resistance train, it’s worthwhile knowing!

Workout of the Day

A.
Dumbbell Shoulder Presses
Establish how much you can press using DBs for 10 unbroken reps

B.
Pull-ups
Establish how many kipping pull-ups you can do unbroken

Rx+ chest to bar

C.
AMRAP in 12 minutes of:
2-4-6-8-10-12-14-16 etc of
Handstand push-ups
Pull-ups

Minute 0:00, 4:00, and 8:00 complete 20/15 calories on assault bike
Masters: push presses (95/65), pull-ups
Rx+ strict hspu, 1-2-3-4-5-6-7 etc bar mu

Monday, November 30, 2020

Z and K

Workout of the Day

A.
Overhead Squat
5-4-3-2-1-1-1-1
Build to a heavy single
Or, keep it lighter and work on your posture and position

B.
Last done: 7/2020
AMRAP in 11 minutes of:
10 Kettlebell Swings (53/35)
9 Toes to Bar
8 Goblet Squats (53/35)

Masters: 35/26
Rx+ KB snatch 70/53 (5 each arm), KB overhead squat (4 each arm)

Saturday, November 28, 2020

Raf

Workout of the Day

A.
In teams of two, complete the following:
70 hang power snatches (115 / 75)
400m run / 500m row
60 overhead squats
400m run/ 500m row
70 hang power cleans (145 / 95)
400m run / 500m row
60 front squats
400m run/500m row

Partners switch between running and rowing

Or, working solo, cut the reps in half but still switch between running and rowing.

Friday, November 27, 2020

Hope everyone had a fantastic Thanksgiving. Time to get back to work. The CF Games Open is less than 3 months out!

UPDATED FRIDAY SCHEDULE:
11:30 AM Class
Open Gym from 12:30-3:30 PM
3:30 PM Class

Workout of the Day

A.
Three rounds of:
21 chest to bar pull-ups
9 burpee box jump overs (20 / 16)

-right into-

B.
Three rounds of:
21 alt pistol squats
9 burpee box jump overs (24 / 20)

-right into-

C.
Three rounds of:
21 toes to bar
9 burpee box jump overs (30 / 24)

Masters: pull-ups, 20/16 inch box for all rounds, sub pistols w/ box step-ups (40/25 lb db)
Rx+ 12/9 bar muscle-ups A. 12/9 B. 24/9 C. 27/9

Thursday, November 26, 2020

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

HAPPY THANKSGIVING! 9 AM Class only today

A.
Run 1 mile
21 power clean and jerks (155 / 105)
Run 800 meters
21 power clean and jerks (155 / 105)
Run 1 Mile

Masters: 115/75
Rx+ squat clean and jerks, vest

Wednesday, November 25, 2020

Wednesday: 6:00AM, 11:30AM, & 3:30 PM only
Thursday: 9:00 AM Hero WOD
Friday: 6:00, 11:30 AM, and 3:30 PM only
Saturday: 10:00 AM
Sunday: 10:00-12:00 AM Open Gym

Workout of the Day

A.
Last done: 11/27/19

“Gobble, gobble”

AMRAP in 10 minutes of:
20/15 Calories on Rower
20 Wall-Balls (20 / 14)

-Rest 5 minutes-

AMRAP in 10 minutes of:
15/11 Calories on Assault Bike
15 Box Jumps (24 / 20)

-Rest 5 minutes-

AMRAP in 10 minutes of:
10 Handstand Push-ups
10 Power Snatches (95 / 65)

Each AMRAP will be scored for reps

Tuesday, November 24, 2020

Workout of the Day

A.
Complete the following for time:

15 rounds of:
5 ball-slams
3 bench presses
1 devil press

-right into-

1500m ski

-right into-

15 rounds of:
1 devil press
3 bench presses
5 ball-slams

Rx+ 50/40, 195/115, 50s/35s

Monday, November 23, 2020

Good Evening, Folks!

As promised, here is the schedule for this week.

THANKSGIVING SCHEDULE:
Monday: normal
Tuesday: normal
Wednesday: 6:00AM, 11:30AM, & 3:30 PM only
Thursday: 9:00 AM Hero WOD
Friday: 6:00, 11:30 AM, and 3:30 PM only
Saturday: 10:00 AM
Sunday: 10:00-12:00 AM Open Gym

Please note: the workouts this week will be longer burners. But fear not…these beasts of workouts will be fun!  Completely doable for all members and perfect for this week. We will resume our normal strength/conditioning style next week. 

TRIVIA NIGHT: we are planning a Forte Event Night and have decided on Trivia 2.020. We held a trivia night back in October of 2019 at the gym and it was a BLAST, so we are gonna organize another one. Mark your calendars for SATURDAY, DECEMBER 12. We are also looking to incorporate the donation of toys/food to a local children’s foundation.

SWEATSHIRTS: there are supply chain issues with the brands we’ve used in the past, but I’ve placed an order and should be obtaining a few samples of a new brand that I will have at the gym for people to check out and try on. The last thing I want is for people to order a sweatshirt and it not be the correct fit.

Thank you, and please reach out with any questions.

Workout of the Day

A.
Every minute, for 32 minutes (8 rounds):
Min 1) 50 double-unders
Min 2) 6 back squats* (from the rack)
Min 3) 20 double russian kettlebell swings
Min 4) 20m walking lunges w KBs in farmers carry

Rx+ 60 du, 275/175, 35/26 dbl kb snatch s, kb OH lunges

Saturday, November 21, 2020

Pat

Workout of the Day

A.
In teams of two, you and your partner will move through five stations trying to
accumulate as many reps as possible with the following movements:

60 seconds of box step-up overs w dbs in farmers carry (50s/35s)
rest 60 seconds
60 seconds of toes to bar
rest 60 seconds
60 seconds of db squats (50s/35s)
rest 60 seconds
60 seconds of anchored abmat sit-ups (partner stand on feet)
rest 60 seconds
60 seconds of burpee box jump overs (24 / 20)
rest 60 seconds

Masters: 35s/20s, 20/16 in box

Partner A will do ball-slams for 60 seconds, while Partner B rests.
Then Partner B will do ball-slams for 60 seconds while Partner A rests.
Each partner will continue that cycle until both have completed the entire thing three times through.

Friday, November 20, 2020


Finishing the extension for the variation of snatches we’re doing today will be imperative. Definitely something to focus on. Actually something to focus on for all snatch, clean, and jerk variations!

Workout of the Day

A.
Dip Snatch
Every minute, for 15 minutes:
1 snatch pull + 1 dip snatch (x2)

B.
AMRAP in 12 minutes:
50-40-30-20-10 double-unders
25-20-15-10-5 wall-balls
10-8-6-4-2 power snatches

Rx+ ub du, 30/20, 155/105
add 5-4-3-2-1 RMU after the snatches

Score is total reps

If you finish, start back in ascending order
(ex: 10 du/5 wb/2 snatches, 20 du/10 wb/4 snatches, etc)