Thursday, October 19, 2017

Miranda and Rae

Workout of the Day

A.
Toes to Bar and Progressions

B.
Last done: 2/28/16
Four rounds for time of:
15 Thrusters (95 / 65)
25 Kettlebell Swings (53 / 35)

Rest exactly 60 seconds after each round

Wednesday, October 18, 2017

Monika

Workout of the Day

A.
Ten rounds for time of:
5 Deadlifts
10 Hand Release Push-ups
30 Double-unders

Tuesday, October 17, 2017

Justin

It’s Fall Y’all! We are finally into the season for bonfires, hot apple cider, and Halloween!  Please check out the notes below for important updates and opportunities.

  • FORTE SWEATSHIRT ORDER: If you would like to order a Forte sweatshirt, sweatpants, long sleeve tees, off-the-shoulder sweatshirts, or other cold-weather gear, please follow THIS LINK and submit an order by 10/25/17.
  • COSTUME CONTEST: Tuesday, October 31st we are going to have a Halloween Costume Contest.  Come wearing your best costume–bonus points if you workout in it.  Coaches will select the best dressed from each class and we will post them online for everyone to vote for the winner. The winner will receive 1 Free Month membership!
  • NEW RETAIL PROCESS: Starting immediately, we will be utilizing a new and improved check-out process for all retail products.  Instead of writing down your purchases, you will be able to self-checkout on the iPad kiosk on the wall.  While kiosk is self-explanatory, please note you will need your Wodify  PIN to complete the charges.  If you do not know your Wodify password or want to create your retail PIN, you can set/ reset by following these directions:
    • Log in to Wodify on a desktop or open the app.
    • Select “Settings” and “Change Password/ PIN” from the menu.
    • Here you will see where you can change your password, or on the second tab, create a retail PIN

Please let us know if you have any questions or comments.  Thank you!

Workout of the Day

A.
Push Press 2-2-2-2-2-2
12 minutes to establish a heavy set of 2

B.
“Googley Eyes”
Last done: June 15, 2016

Complete the following for time:
1 Lap Around the Block
then,
Four rounds for time of:
15 Chest to Bar Pull-ups
15 Burpees

Monday, October 16, 2017

Rae

Workout of the Day

A.
Front Squat
Three sets of 2.2.2.2. at 80-85%

Rest 30 seconds between clusters, 3 minutes between sets

B.
AMRAP in 10 minutes of:
3-6-9-12-15-18-21 etc rep rounds of:
DB Snatches (pick weight)
Wall-Balls (20 / 14)

Saturday, October 14, 2017

Kinney

Workout of the Day

A.
In teams of two, with only one person working at a time, complete the following three AMRAPs:
AMRAP in 8 minutes:
5-10-15-20-25-30 etc rep rounds of:
Kettlebell Swings  (53 / 35)
Burpees Over the Bar
Rest 2 minutes

AMRAP in 8 minutes:
5-10-15-20-25-30 etc rep rounds of:
Ball Slams (pick weight)
Wall-Balls (20 / 14)

Rest 2 minutes

AMRAP in 8 minutes:
5-10-15-20-25-30 etc rep rounds of:
Hang Power Cleans (115 / 75)
Box Jump Overs (24 / 20)

Friday, October 13, 2017

Shannon

Workout of the Day

Repeat of October 14, 2016

A.
Clean and Jerk
Every minute, for 10 minutes:
1 Power clean and 1 power jerk
Increase the load every 2 minutes (5 loads)

Build to a load that is heavier than the weight you will be doing in the workout

B.
2016 CrossFit Team Series Workout 6
AMRAP in 20 minutes of:
5 Power Clean and Jerks (185 / 135)
10 Toes to Bar

Rest exactly 30 seconds after each round

Thursday, October 12, 2017

Seth

Workout of the Day

A.
Ten rounds for calories and reps:
30 Seconds of Rowing for Calories
30 Seconds Rest
30 Seconds of Double-unders
30 Seconds Rest
30 Seconds of Burpees
30 Seconds Rest

Each exercise will be scored separately

Wednesday, October 11, 2017

Tori

Workout of the Day

A.
Sumo Deadlift 3-3-3-3-3-3
14 Minutes to build to a heavy set of 3

B.
For time:
60 Calories on Assault Bike (ladies: Airdyne)
20 Devil Presses (50s/35s)

This is meant to be a sprint, treat it as such

Master’s
50 Calories 
20 Devil Presses (35s/20s)

Tuesday, October 10, 2017

Anthony

Workout of the Day

A.
Push Press 3-3-3-3-3
12 minutes to build to a heavy set of 3

B.
Three rounds for time of:
400m Run
21 Box Jump Overs (24 / 20)
12 Strict Handstand Push-ups

Rx+ deficit 45s/25s

Monday, October 9, 2017

The Finale

Workout of the Day

A.
Back Squat
Three sets of 2.2.2.2. at 80-85%

Rest 30 seconds between clusters, 3 minutes between sets

B.
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 etc of:
Overhead Squats (95 / 65)
Chest to Bar Pull-ups

Master’s
OHS (65 / 45) or Front Squats (95 / 65)
Pull-ups