Monday, November 16, 2015



Workout of the Day

Front Squat
Every 2.5 minutes, for 15 minutes (6 sets): 2 tempo FS (33×1) + 2 FS at 75%

“Topsy Turvy”
Seven sprint rounds of:
30 Seconds of Burpees
30 Seconds of Jumping Back Squats (45 / 33)
60 Seconds Rest

Rx+ burpees over the bar, 75 / 55

In case you didn’t read the email:

Please read through the notes below to stay apprised of all the news and opportunities happening at Forte.
Help Wanted: Movember Competition 
As everyone should be aware, we are hosting a WOD for Movember competition this Saturday, November 21st.  We would greatly appreciate help judging and managing equipment.  If you’d like to help out, sign up here.
Attention anyone with a closet:  Those shoes you no longer want are desperately needed to fight the human tragedy of global poverty.  This holiday season, Forte will be collecting unwanted shoes for Soles4Souls, an international anti-poverty organization that monetizes used shoes and clothing to create sustainable jobs and fund direct relief efforts, including distribution of new shoes and clothing.  Find out more about the organization here.  Bring your unwanted shoes to Forte between November 21- December 13th.  If you’d like to help offset the cost of shipping, they also welcome a $2 donation per pair (though this is not required).
After November 19th, we will discontinue the 5 AM class as we have not had the attendance to support it.  Please also note we will be closed all day on Thanksgiving, November 26th.
Check-in for Charity Update  
In October, CrossFit Forte had a total of 231 Facebook check ins.  These check ins provided 46 women with breast and ovarian cancer risk assessments!  Keep up your check ins!  Every November check in helps provide a meal to Burmese refugees. 
Lurong Living Challenge Winner
Big congratulations to Miranda Miller for accumulating the most nutrition and performance points on the Lurong Living challenge.  Miranda wins a free month membership, Forte Tee, and SFH protein.
Christmas Charity Formal
To collect donations for Toys for Tots and to celebrate the holidays with our Forte community, we will be hosting a party at the gym Saturday, December 12th.  Fellas, wear your suits and tuxes; ladies, get dolled up!  Additional details will be shared as the date approaches.
New Athlete Welcome
Marchele, Liz, Jordan, Tom, and Jesse are all new members finishing up their 101 classes.  Please introduce yourself and make them feel welcome as they get into the swing of classes!
Contact Information Reminder
If you’ve moved in the last year, please take a moment to update your mailing address on your Wodify account.
Please reach out with questions or concerns on any of this.  Thanks!
Evan, Katelyn, and the Forte Team

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