Monday, December 30, 2013

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Workout of the Day

Strength
Front Squat 3-3-3-3-3
Increasing the load each set, find your 3 RM front squat
*18 min cap*

Conditioning
Complete 7 rounds for time of:
7 Shoulder to Overhead (push press or push jerk)
7 Pull-ups
7 Burpees

Level 1: 115 / 75 lbs for shoulder to overhead
Level 2: 155 / 105 and chest to bar pull-ups
*15 minute cap*

Mobility of the Day

ANNOUCEMENT 1: Tomorrow is the last day to sign up for the Music City Box League! Sign up here: https://docs.google.com/forms/d/1G4r5jDjV57E5u3PqLtXp3Storhmx4ZfWrx6OnqxfVkM/viewform

Announcement 2: You only have a more days to sign up for this! Perfect timing for those of you who have resolution to lose fat and gain muscle for the New Year.

This is from Kurt over at Mid10 Nutrition:

“Hey CFF’ers,

Just wanted to pass along a last minute update for an upcoming event.  We (Mid 10) are hosting our second annual Transformat10n event, which is a 12 week body composition contest (not weight loss!) to promote fat loss and/or improvements in lean muscle.  The top prize is a cool $3k, half of which goes back to a Nashville non-profit of the winner’s choice.  The absolute BEST part of last year’s event was seeing the motivation and accountability provided by other Transformat10n participants, friends, family and gym members.  We’ve already got a couple Forte members signed up and would love to have a few more jump in our last remaining spots.  You guys are already getting kick ass training with Evan and co., and this event is a good way to make sure you are getting the most out of that training from a nutrition standpoint.

The entry fee includes pre- and post-testing in the Bod Pod plus the largest in store discount we offer on supplements for the duration of the contest. We also offer a free nutrition overview to participants (if desired) to make sure you are primed for success, and provide support and resources throughout the 12 weeks.

The link to sign up/more info is http://transformat10n.eventbrite.com.  As a small thank you for being the best training partners, I also created promo code FORTE2014 for those interested to take some $ off the regular sign up fee.  We’re very close to capacity, and I can only guarantee spots will be available through December 31st. If you have any questions, or want to participate and can’t get your entry in by that date, you can e-mail me at kurt@mid10nutrition.com.”

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