Friday, May 13, 2022


Workout of the Day

Overhead Squat (week 4 of 4)

Start light and build to something challenging
keep it lighter and get some high quality reps in

Optional: front squats

For time:
21-18-15-12 rep rounds of:
Overhead Squats (95 / 65)
Toes to Bar
Box Jump Overs (24 / 20)

Masters: OHS at 65/45, or FS at 95/65, 20/16
Rx+ 125/85 

Thursday, May 12, 2022


Workout of the Day

AMRAP in 35 minutes of:
25/20 Calories on Ski Erg
25 DB Bench Press (50s/35s)
25 Deadlifts (155 / 105)
25 Wall-Balls (20 / 14)

Rest exactly 3 minutes after each round
(and keep hitting each round with much effort!)

Masters: 35s/25s, 125/85, 14/10
Rx+ 70s/45s, 185/125, 30/20

Wednesday, May 11, 2022

We’ll be doing this exercise for the first 6 minutes of the split jerks today

Workout of the Day

Split Jerk
Every minute, for 6 minutes: 3 split jerks w 2 sec pause in the dip
12-15 minutes to establish a heavy single for the day

Or, keep it lighter and lets get the complicated foot work down.

AMRAP in 12 minutes of:
40 Double-unders
20 KB Snatches (10R/10L)
10 Handstand Push-ups

Masters: KB swings or KB snatches, DB strict presses
Rx+ double KB snatches (35s/26s), strict + deficit

Doug Wrght
Kirsty Reardon
Lea Kroll

Tuesday, May 10, 2022


Workout of the Day

Back Rack Deficit Reverse Lunges
Every 75 seconds, for 10 sets:
6 reps

Start light and build

For time:
30 Back Rack Lunges (115 / 75)
30 Burpees
20 Front Rack Lunges
20 Burpees Over the Bar
10 Overhead Lunges
10 Bar Facing Burpees

Masters: 85/60, burpees
Rx+ 145/100, all bar facing

Monday, May 9, 2022

Sounds Game w the Forte Crew!

Workout of the Day

Murph Prep Week 3

AMRAP in 8 minutes of:
200m Run
10/8 Strict Pull-ups

Rest 4

AMRAP in 8 minutes of:
200m Run
15 Push-ups

Rest 4

AMRAP in 8 minutes of:
200m Run
25 Air Squats

Saturday, May 7, 2022

Workout of the Day


In teams of two, complete AMRAP in 30 minutes of:

10 Wall-Walks
20 Synchro Burpees
30 Toes to Bar
40 Synchro Alt DB Snatches
50 Box Jumps

5 Wall-Walks
10 burpees
15 TTB
20 DB SN
25 Box Jumps

Rest 2 minutes after each round

Friday, May 6, 2022

 While technically not the workout we’re doing today, is is the same movements, and this video FIRES ME UP! Each rep Fraser executes with near flawless technique, even at this BLITZING pace. Truly impressive. 

Workout of the Day

Squat Clean Thruster + Thruster
Every minute, for 12 minutes: 1 squat clean thruster + 1 thruster

Starting moderately heavy, increase the load every 3 minutes (4 loads)

B. (repeat)
21-15-9 rep rounds for time:
Thrusters (95 / 65)

Thursday, May 5, 2022

A World Class Rowing Coach breaks down the technique of the worlds best CrossFitters. Well worth the watch. A good bit of this should sound familiar 😉

Workout of the Day

Zone 2 Training Day

Concept 2 Rower
Assault Bike
Concept 2 Ski-Erg

5 minutes on each
4 minutes on each
3 minutes on each
2 minutes on each
1 minute on each
(45 minutes in total, no rest)

Wednesday, May 4, 2022

MACRO MAY! Read, then decide if you want to commit to looking, feeling, and performing at your best!

Too often, AT LEAST once a week, I have a conversation that often sounds identical to this:

Them: “hey coach, I want to lose some fat. I mean, I eat really well, and I’m not eating too much, I don’t drink too often…”
Me: “Love to hear it. Tell me how many calories you are eating a day? And what is your protein intake like?”
Them: “Calories? I don’t know. Protein? I have no idea”
Me: 😑

There are more people who know 100x more about every sport imaginable, their cars, their clothes, their video games, their make-up, their phones, etc etc, than they know about the food they put into their body. It’s sad and frightening all in one. It’s no wonder 72% of American adults aged 20 and over are OVERWEIGHT!

In order to lose fat, you NEED to consume fewer calories than you currently consume, which means you NEED to know how many calories you’ve been eating. You should also know the ratio of protein/carbs/fat that you eat, too. The problem is: if you don’t track and weigh, you really have NO IDEA. If you have no idea how many calories you eat, how are you going to eat less?

When someone counts their Macros,  AKA Macronutrients, they are counting their protein, fat, and carbs. When you know you the number of Macros you are eating, you automatically know the number of calories you are eating. (important note: alcohol is technically its own VERY CALORIE DENSE macro, too…so if you want to lose fat, just stop drinking, or DRAMATICALLY limit your alcohol. It wreaks havoc on more than your waistline.)

Macro Diets are extremely popular because of how successful and fool proof they are. It turns something that can awfully confusing, into a simple game of numbers. Fat loss, or weight gain, really is just a game of numbers.

The exact same principle applies to gaining weight too. You need to know what your baseline caloric consumption is, and ideally, if lean mass gain is the goal, how many carbs, protein, and fat you eat.

With that said, Katelyn and I are offering to calculate a Macro Prescription Plan for anyone who wants it. HOWEVER, before you request to have your macros written for you, you need to show proof that you currently have, or will be purchasing, these TWO IMPORTANT things:

  1. The App MyFitnessPal, or and app similar.  This is so you can keep track of your macros/calories. Without the convenience of a nutrition app, this would be hard to do. I have only used MFP, and it is great and simplifies so much. Highly recommended you go with the Premium option too. There are others too, but MFP is by far the most used.
  2. A good digital food scale. I recommend getting a BIG ONE, one that you can fit a large plate on and still see the numbers.
  3. Optional, but hopefully you already have one: a bodyweight scale to track your progress.

You need to text photos/screenshots of your scales and apps before we consider writing you your macro plan. 414-614-6452

Yes, this’ll take some work on your end. You should want it too. Nothing worth having should come easy, right? There is gonna be a learning curve on your end, especially if you’ve never done anything like this. But once you get the hang of things, IT IS A BREEZE.

If you decide to start on this journey, you are going to learn many life changing things about nutrition. I don’t say that jokingly, either. Getting your diet down and figuring out what works for you will have a positive impact on all areas of your life. FOR THE REST OF YOUR LIFE. As the saying goes “suffer the pain of discipline, or suffer the pain of regret”.

We follow the tried and true methods of WAG (Working Against Gravity), which is why are also affiliate of theirs, because of how wildly successful it is.

If you want us to write out a prescription for you free of charge, click this link, select COMPLIMENTARY MACRO MAY, and fill out the rest of the form.

PS – we’ve had an influx of requests in the last two days, so please be patient. We should be able to get your numbers to you in the next day or two. 

Workout of the Day

Split Jerks

B. (repeat)
AMRAP in 10 minutes of:
10 Strict Presses
30 Double-unders

Tuesday, May 3, 2022


Reminder: Sounds Game on Friday at 6PM! Still time to get tickets and join! Freinds and family welcome!

Workout of the Day

Deficit Back Rack Reverse Lunges
Every 75 seconds, for 10 sets:
6 Alternating Lunges

Start light and build, ideally adding a little weight each set

Since we did this exact same thing last week, you’ll have a better grasp of the loading.

On the minute, for 15 minutes:
3 Power Cleans (145 / 100)
4 Front Rack Lunges
5 Burpees

Masters: 95/65
Rx+ 185/120, over the bar