Tuesday, October 7, 2014



Workout of the Day

Shoulder Press 5 x 5 at 78%

Immediately after each set: max strict chin-ups, then rest 60 seconds

Complete the following for time:
15-12-9-6-3 rep rounds of Burpees over the bar
5-4-3-2-1 rep rounds of Squat Clean Thrusters (135 / 95)

Rx+ 185 / 115

The EmPower 5k Run/walk is coming and we want to put together some teams!

The fastest Team and Top Fundraising Team will receive a 1-month supply of Humphreys Street Coffee Co for your team, the award will be presented to your office by Harvest Hands. CrossFit Forte will also throw in a t-shirt of your choice (we just ordered new tees and they look tight!)

*Teams consist of 5 CFF members. The 5 runners can be any gender combination with a minimum of 1 male and 1 female per team. To set up your fundraising page, click here. 

Race website/registration: www.empowerrun.racesonline.com
Also, Harvest Hands created a discount code for Forte members to receive $5 off registration.  The code is: FIT_FORTE5 and they’ll enter it when they register online at “Checkout.”
So talk to your fellow Forte members and let’s put together some teams!

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