Thursday, August 1, 2013


Happy birthday, Casey!

Workout of the Day

Take 15 minutes to work up to a heavy snatch (AHAP)

Casey’s Bday WOD:
AMRAP in 12 minutes of:
26 Kettlebell swings (53 / 35)
26 Hand release push-ups
26 Toes to bar

This is kind of a sad week at CrossFit Forte. In the next couple days we will lose three great people and CrossFitters: Paige Kimbro, Melissa Lau, and John Hostek. Paige is moving to Hawaii to be with her husband who is stationed out there, Melissa was here for the summer studying at Vanderbilt and is moving back to NYC, and John recently graduated from Vanderbilt and got a job in NYC. Even though the three of you weren’t here for long, it was a ton of fun and more than a pleasure working  with you. You are all great people and have tremendous potential as CrossFitters. If you see them at the gym, be sure to say your goodbyes and give them a big sweaty hug. Paige, Melissa, and John: you will be missed. Be sure to stop by anytime you’re in town, too! 

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