Workout of the Day
Strength
Shoulder Press 5 x 5 (2.5 – 5 lbs heavier than your last set, or 75% of your 1 rep max)
After each set, complete 8-12 Toes to Bar (complete the toes to bar as fast as possible)
Conditioning
AMRAP in 12 minutes of:
3 Handstand Push-ups
6 Ring Dips
9 Pull-ups
(20) 10 Meter Shuttle Sprints
ANNOUCEMENT: As you may know, November is prostate cancer awareness month, so to help raise funds and awareness, CrossFit Forte is partnering up with Nashville Stache-Bash. On Saturday, November 23, 2013 we will be hosting a team workout/competition among some of the local gyms here in Nashville to raise funds and awareness to combat prostate cancer, testicular cancer and mental health challenges.
Dudes, you have to grow out your mustaches, too.
The cost is $35 per individual and you get a t-shirt. Support a good cause and get fit at the same time. Sign up here:http://teamwodformovember.eventbrite.com
What’s Your Fitness Age? – NYTimes
I Tried The Paleo Diet And I’m Never Turning Back – Business Insider