Workout of the Day

A.
For time:
100c Assault Bike

B.
Every 6 minutes, for 24 minutes (4 rounds):
40m Sled Push
30 Wall-Balls
20/14c Assault Bike

Coach Sarah demoing a good “catch” or set-up position on the rower. 1) Shoulders in front of hips 2) shins vertical 3) a gap between the seat and achilles 4) arms reaching 5) back at extension and head neutral 6) and ready to produce all the power with the legs, then hips, then arms!

Workout of the Day

A.
Bench Press and Sit-ups

B.
Every minute, for 15 minutes (5 rounds):
Min 1) Row for Calories
Min 2) DB Bench Press
Min 3) Pull-ups

Workout of the Day

A.
Deadlifts and Double-unders

B.
Every minute, for 10 minutes:
4 Devils Presses
Max Reps Box Jumps

Patriot 4 Life Fundraiser Event

Workout of the Day

A.
Back Rack Reverse Lunge

B.
1-2-3-4-5-6-7-8-9-10 etc
Thrusters
Burpees Over the Bar

Work for 1 minute, rest for 1 minute for 8 rounds

Good Evening, Forte!

REMINDER:
There will be NO CLASS Tomorrow (Saturday) Morning!
Open gym and the 10a group class are canceled this week as we will be hosting Brandon Fender’s Patriot 4 Life fundraiser for Tree House. The event begins at 9a tomorrow and the CrossFit portion of the event starts right at 9a, so you can find a partner and workout for a good cause!

Patriot 4 Life Fundraiser is still open for LAST MINUTE sign ups!
Click HERE to sign up for it!

REMINDER: No Class Saturday! Open gym and the 10a group class are canceled this week as we will be hosting Brandon Fender’s Patriot 4 Life fundraiser for Tree House. The event starts at 9a and the CrossFit portion of the event starts right at 9a, so find a parnter and workout for a good cause!

Patriot 4 Life Fundraiser still open for sign ups!
Click HERE to sign up for it!

Workout of the Day

A.
Every 3 minutes, for 30 minutes (10 rounds):
12c Ski
10 Pull-ups
3-2-1 Squat Clean & Jerks (building)

Ski calories and pull-up reps remain constant 
Rounds 1, 2, 3 complete 3 CJ
Rounds 4, 5, 6 complete 2 CJ
Rounds 7, 8, 9, 10 complete 1 CJ

Rx+ 15/12c ski, 6 BMU

500m Row. Whoa.

Workout of the Day

A.
Row 500m

B.
On the minute, for 24 minutes (8 rounds):
Min 1) Row
Min 2) Push-ups or Ring-dips
Min 3) Kettlebell Swings

Rx+ ring MU

Workout of the Day

A.
Hang Snatch

B.
Three rounds for time of:
400m Run
21 Box Jumps
12 Power Snatches

Krissy and Colby’s baby! Mom and baby doing well.
Click the link to sign up for they meal train

Workout of the Day

A.
Push Press

B.
AMRAP in 12 minutes of:
24 Double-unders
12 Toes to Bar
24 Double-unders
12 Shoulder to Overhead

Workout of the Day

A.
Front Squat

B.
For time:
25 Front Squats
50c Assault Bike
25 Bounce Back Burpees