LABOR DAY WEEKEND SCHEDULE:
-SATRURDAY: 10:00 AM only (no open gym at 7 AM)
-SUNDAY: No open gym, but instead: Forte Hiking Trip on Sunday at 10:00 at Percy Warner!
-MONDAY: 9 AM only. I’ve got an awesome workout planned!

Workout of the Day

A. 
Assault Bike
For time:
50/40 Calories

B.
Prowler / Dog Sled Push
For time:
500ft prowler push

Wednesday, August 28, 2019

LABOR DAY WEEKEND SCHEDULE:
-SATRURDAY: 10:00 AM only (no open gym at 7 AM)
-SUNDAY: No open gym, but instead: Forte Hiking Trip on Sunday at 10:00 at Percy Warner!
-MONDAY: 9 AM only. I’ve got an awesome workout planned!

Workout of the Day

A.
Squat Clean
9 minutes to build to a heavy squat clean

Rest 3 minutes (and load your bar to 75% of todays max)

B.
Then, at minute 12:00, complete as many reps as possible of:
Hang Squat Cleans

B.
AMRAP in 14 minutes of:
21 Box Jumps
14 Toes to Bar
7 Power Cleans

Tuesday, August 27, 2019

Workout of the Day

A.
Bench Press 2-2-2-2-2-2
Build to a heavy set of 2

B.
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Strict Pull-ups
Strict Handstand Push-ups

Last done: 4/2019

C.
Optional:
Three rounds for quality, not time:
40 Heavy Russian KB Swings
30 Weighted Butterfly Sit-ups
1 minute push up plank

Monday, August 26, 2019

Workout of the Day

A.
Back Rack Lunges
10-10-10-10-10
Every 3 minutes, for 15 minutes (5 sets): 10 reps
Build to a heavy set of 10

After each set: 10 KB Front Squats

B.
For time:
100 Wall-Balls

At the beginning of every minute, complete 5 burpees to a plate.

Saturday, August 24, 2019

BRING A BUDDY DAY!!!

If you’ve got a friend or family member that is CrossFit Curious, bring em on in! Have them click THIS LINK so they can fill out the waiver before coming. Thank you and we’re looking forward to meeting you!

FORTE NUTRITION SEMINAR AT 11:30!

A.
AMRAP in 12 minutes of:
150m Run
9 Burpees
15 Sit-ups

Rest 6 minutes

B.
AMRAP in 12 minutes of:
12/9 Calories on Ski or Row
9 Box Jumps
12 Single Arm Thrusters

Friday, August 23, 2019

Workout of the Day

A.
Five rounds for time of:
400m Run
20 Toes to Bar
10 Hang Squat Cleans

Rx 105-125-145-165-185 / 70-85-105-115-125
Masters: 65-85-105-125-135 / 45-55-65-75-85
Rx+ 145-165-185-205-225 / 105-115-130-145-155

Thursday, August 22, 2019

Workout of the Day

A.
Shoulder Press 1-1-1-1-1
5 minutes to build to a heavy set of 1

Then, starting at your last press weight:

B.
Push Press 1-1-1-1-1
5 minutes to build to a heavy 1 rep

Then, starting at your last push press weight

C.
Power Jerk 1-1-1-1-1
5 minutes to build to a heavy 1 rep

D.
AMRAP in 10 minutes of:
10 Hang Power Snatches (95 / 65)
15 Deadlifts
10 Handstand Push-ups (5 strict + 5 kipping)

Masters: 65/45, hand release push ups
Rx+ hang squat snatch (75 / 55), all strict 

Wednesday, August 21, 2019

NUTRITION SEMINAR this Saturday at 11:30 AM!
– BRING A BUDDY Day Workout this Saturday at 10:00 AM. Have a friend who is intersted in trying CrossFit? This would be a good class to do it
HERO WORKOUT this Sunday at 10:30 AM. We will be doing Hero WOD “White”
– FORTE HIKING TRIP Sunday, September 1.

Workout of the Day

A.
Assault Bike
75/60 Calories for time

B.
Every 5 minutes, for 15 minutes (3 rounds):
15/12 Calories on Assault Bike
15 Pull-ups
15 Burpee Box Jump Overs (24 / 20)

Masters: 13/10 cals, 20/16 inches
Rx+ 10/7 ring muscle-ups

Tuesday, August 20, 2019

ANNOUCEMENTS and REMINDERS:

NUTRITION SEMINAR this Saturday at 11:30 AM!
– BRING A BUDDY Day Workout this Saturday at 10:00 AM. Have a friend who is intersted in trying CrossFit? This would be a good class to do it
HERO WORKOUT this Sunday at 10:30 AM. We will be doing Hero WOD “White”
– FORTE HIKING TRIP Sunday, September 1.

Workout of the Day

A.
Bench Press 4-4-4-4-4-4
Build to heavy set of 4

B.
For time:
100 Double Unders
50 Kettlebell Swings
25 Strict Presses (95 / 65)
50 Kettlebell Swings
100 Double Unders

Rx+ 150 du, kb snatch (53 / 35), 120/85, 150 du

Monday, August 19, 2019

ANNOUCEMENTS and REMINDERS:

NUTRITION SEMINAR this Saturday at 11:30 AM!
BRING A BUDDY Day Workout this Saturday at 10:00 AM. Have a friend who is intersted in trying CrossFit? This would be a good class to do it
HERO WORKOUT this Sunday at 10:30 AM. We will be doing Hero WOD “White”
FORTE HIKING TRIP Sunday, September 1.

Workout of the Day

A.
Back Rack Reverse Lunges to Deficit
Every 3 minutes, for 15 minutes (5 sets):
10-10-10-10-10 (build to a heavy set of 10)

After each set: 10 goblet squats

B.
AMRAP in 12 minutes of:
18 Wall-Balls (20 / 14)
12 DB Snatch + OH Lunge

Masters: 14/10, 35/20
Rx+ 12/11 ft target, 70/50