Monday, June 13, 2016



Workout of the Day

Back Squat
Every 3 minutes, for 15 minutes (5 sets): 1 rep 91%
(or 5-10lbs heavier than your last squat session)

After each set: 40 seconds max push-ups

Note: we are getting VERY heavy, so please ask for a spotter or use the spotter arms on the rig. Safety first. 

AMRAP in 12 minutes of:
9 Box Jumps (24 / 20)
12 Goblet Squats (53 / 35 – hold by horns)
9 Box Jumps
12 Alt Lunges w KB in Goblet Hold (53 / 35)

Rx+ 30 / 24, 70 / 53


CrossFit Forte 101 Class
The CrossFit Forte 101 Class is here once again! If you’ve got any CrossFit curious friends or family, send them over. Tonight (Monday) at 7:30 PM. Click HERE to sign up

Canoe Trip: For those of you who are not on the Book of Face, this Saturday, June 18th the gym is organizing another canoe trip.  Meet at the gym at 11 AM sharp and we will leave by 11:15. Or come to the workout on Saturday and plan to leave right after. The river will be your shower, which is as paleo as it gets. We will do a 5 mile track, as this will allow for more swimming and hanging out rather than paddling. This trip will be shorter than the one two weeks ago. Price is $20/person. Please bring cash to the gym that morning, to make  registration go very smoothly. You can find the event link here.

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