Workout of the Day
Hang Clean 1-1-1-1-1-1-1
15 minutes to build to a heavy hang squat clean or work technique
Last done: June 2017
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Power Cleans @ 75% of bodyweight
Rx+ chest to bar
9 minutes to build to a heavy single
Rest 3 minutes and load your bar to 60% of todays heavy single
Complete 1 set for max reps at 50%
AMRAP in 12 minutes of:
20 Kettlebell Swings (53 / 35)
15 Toes to Bar
10 Handstand Push-ups
Rx+ KB Snatches (10R, 10L), deficit HSPU (45/25 lb plates)
Last done: 11/2017
Every 6 minutes, for 30 minutes (5 rounds):
30/24 Calories on Rower
30 Abmat Butterfly Sit-ups
30 Kettlebell Swings (53 / 35)
Each round will be scored for time
Dear Forte Friends,
In case you did not see our email:
Over the last several months, we have been proud to continue to introduce changes to Forte which will benefit everyone. The Intramural Open and Force for Families was awesome – we saw many members push themselves to new limits and skills, we expanded Open Gym hours, and continue to work on polishing upgrading our facilities. In addition, our new Coaches’ Education work will mean a better experience for everyone. Besides Katelyn completing BirthFit, we have coaches working on their Catalyst Athletics Level 1 & 2 Weightlifting Certificates, CrossFit Competitors Course, CrossFit Masters Course, and CrossFit Level 3 Certification (as a reminder, we are still the only gym in TN with multiple Level 3 Coaches). We are also thrilled to announce we were able to negotiate the lease on our current location through 2021!
At Forte, we teach consistency. Every Wall-Ball is done to below parallel; every class starts on time; we can say our fitness is improving because we test using consistent metrics. Until this point, we’ve had only one glaring inconsistency, but now we are remedying that. We are proud to say there is no chance anyone in your group will receive the same excellent service for less money than you pay. This has been a point of embarrassment for us in the past: that two highly-valued members of our community can derive the same fitness—and joy—from a class and pay two different fees.
Effective May 1, all members will be brought to our 2017/2018 rate of $179/ unlimited or $149/ 3 days a week per month. Since we love you all, we’ll also cease “special case” discounts on that date.
If you believe this places a surprise burden on your budget, you may prepay for up to 2 months in advance at your current rate. This payment is due before May 1.
If you believe that your case warrants a different arrangement from everyone else in the gym, you can email me directly at email@example.com.
We are very excited for the coming months! Spring seems to finally be here, which means warm weather. Nashville is hosting the CrossFit Games Regionals again this year, and we have already had conversations with some of the elite athletes who are looking to train with us before the event takes off. Additionally, we have been piloting a new nutrition program which we plan to launch fully this summer. If you were unaware, one of our new members, Pryor, is a contestant on The Voice this season. Check him out and be sure to show him your Nashville/ Forte love by voting for him throughout the season. Also, in case you missed it, meal train links for the new parents at our gym can be found here.
Thank you for allowing us be your coaches. We are honored to be a part of your health and wellness endeavors and look forward to your continued growth!
Lastly, if you have any suggestions on how we can improve our services, please let me know. We value your feedback. We’re always asking ourselves, “How can we do it better?”
Push Press 5-3-2-2-1-1-1-1
Starting light, build to a heavy set of 1 or work on technique
50/40 Calories Assault Bike
30 Push Presses (120 / 80)
Rx+ chest to bar, 155/105
Hang Snatch 1-1-1-1-1-1-1
Starting light, build to a heavy single or work technique (power or squat)
Five rounds for time of:
5 Power Snatches (135 / 95)
10 Burpees Over the Bar
Rx+ 165 / 105
Front Squat 5-3-2-2-1-1-1
Starting light, increase the load each set to establish a heavy single
AMRAP in 10 minutes of:
10 Hang Squat Cleans (115 / 75)
Rx+ 10 triple-unders, 155/105
Every minute, for 24 minutes:
Min 1: 8-16 Ball Slams (pick weight)
Min 2: 10-20 Abmat Butterfly Sit-ups
Min 3: 8-16 Alternating DB Snatches (pick weight)
Min 4: 8-16 Toes to Bar