Tuesday, February 19, 2019

Workout of the Day

Bench Press + Bent Row
Every minute, for 16 minutes:
Min 1: 4 Bench Press
Min 2: 4 Bent Rows

Build over the course of the 8 sets

CrossFit Games Open Workout 13.2
AMRAP in 10 minutes of:
5 Shoulder to Overhead (115 / 75)
10 Deadlifts
15 Box Jumps

Monday, February 18, 2019

Sign up for the Open HERE

Workout of the Day

Front Rack Lunges
Every 3 minutes, for 15 minutes:
10 reps
Start light and build

After each set: 10 sandbag squats

“Over the Edge”
Last done: 2/12/18
Four sprint rounds of:
25 Wall-Balls (20 / 14)
15 Burpees

Rest exactly 60 seconds between rounds

Score will be total time, including the 3 minutes of rest.

Rx+ 30 / 20, Burpees to a target 6 inches above reach
Masters: 14/10

Saturday, February 16, 2019

Sign up for the Open HERE

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (53 /35)
400m Run*
100 Thrusters (45/35)
400m Run
100 Toes to Bar
400m Run
100 Thrusters (45 /35)
400m Run
100 Kettlebell Swings

*Both athletes perform the run at the same time.

Rx+ 70/53, 75/55

Hat tip to CF Invictus for the workout

Friday, February 15, 2019


Workout of the Day

Snatch + OHS
Every minute, for 15 minutes:
1 snatch + 1 OHS

Start light and increase the weight every 3 minutes (5 total loads)

CrossFit Games Open Workout 16.3
AMRAP in 7 minutes of:
10 Power Snatches (75 / 55)
3 Bar Muscle-ups

10 Power Snatches (45/35)
5 Jumping Chest to Bar

10 Power Snatches (65 / 45)
5 Chest to Bar Pull-ups

Thursday, February 14, 2019


Workout of the Day

For time:
Ski 1000m

Every 6 minutes, for 24 minutes (4 rounds):
30/24 Calorie Row
20 Box Jumps (24 / 20)
10 Devil Presses (pick weight)

Each will be scored for time

Rx+ 50s/35s
Masters: 20/16 inch

Wednesday, February 13, 2019

Workout of the Day

Every 2 minutes, for 20 minutes (10 sets):
5 deadlifts at 60-65%
30 Double-unders (or 60 SU)

Rx+ 50 DU

For time:
21-15-9 rep rounds of:
Hang Power Cleans (115 / 75)

Masters: 95/65

Chest to bar
Hang Power Cleans (115 / 75)

Tuesday, February 12, 2019

Workout of the Day

Shoulder Press
9 Minutes to build to a heavy press
3 minutes rest

At minute 12:00
Max Unbroken Set of Push Presses at 80-85% of press

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)

Monday, February 11, 2019

We have several exciting opportunities and updates to share with you! Please take a moment to check them out below:

  • CrossFit Open will run from Feb 21- March 25th.  This is a 5 week worldwide online competition, but here at Forte, we utilize it to create an Intramural competition.  For more details on the Intramural teams, please click HERE.  Workouts are typically programmed as our Saturday WOD.  Other important items to note:
    • We are currently looking for 4-6 team captains to head up the Intramural teams.  Responsibilities include attending the Draft, Wednesday, Feb 20th at 6 PM, helping lead and inspire your team to complete and submit scores for each of the 5 workouts, and organizing the team plan for spirit week (week 5).  Reach out to Katelyn at 615-856-2454 if you’re interested!
    • If you’d like to order a 2019 CrossFit Forte Open tee or tank, please place your order HERE by Feb 19th.
    • Week 1 we will host a Friday Night Lights version of the Open starting at 6 PM.  We will set up several heats for you to complete the first Open workout.  After the workout is done, we will all head to New Heights for a little Happy Hour.  Saturday class will have another WOD programmed if you do not want to do the Open Workout.
    • Teams will also be competing to fundraise for Force for Families.  If already are fundraising as an individual, anything you raise will go under your team’s umbrella total!
    • After the conclusion of the final week workout on Saturday, March 23rd, we will host a celebratory BBQ at the gym.  Mark your calendars; friends and family are welcome to join!
  • Forte Force for Families Partner Competition will take place Saturday, April 6th.  A variety of awesome sponsors have made swag bags for athletes and volunteers are pretty awesome, and the prizes for fundraising, winning workouts, and winning the events are amazing.  Sign up to compete HERE or to volunteer with Rae at Rae.Hummell@youthvillages.org
  • Goal Setting Meetings:  So you come to class regularly (crucial!), but what else should you be doing to achieve your health and fitness goals?  Do you even know how to set SMART fitness goals?  As part of membership beginning in March, we will be offering the opportunity to complete semi-annual goal setting meetings with one of our CCFT (Level 3 Certified) coaches.   Watch for more information on how to book your time!

Physical Therapy Informational Clinic:  If it hurts when you squat, go overhead, or switch from being a desk jockey to CrossFitter – physical therapy may have a fix for you!  Whether due to aging, physical activity, excessive traveling, sitting at a desk all day or chronic dysfunctional movement patterns, nearly everyone experiences aches and injuries that are treatable or preventable with physical therapy interventions and education. Physical Therapists are movement experts trained in a variety of techniques to get you moving better and more efficiently. To learn more about the benefits of physical therapy and services offered at CrossFit Forte, please join Brian Low, DPT, for a special Forte seminar on February 23 at about 11 AM (after the Open Heats are completed). 

That’s it for now, folks!  Thanks for being a part of our community and please reach out with any questions!

Evan, Katelyn, and the Forte Team

Workout of the Day

Front Squat
9 minutes to build to a heavy Tempo Front Squat (33X1)
Rest 3 minutes
Max Front Squats (no tempo) at 80%

Every minute, for 15 minutes (5 rounds):
Min 1: 12m Walking Lunges w DBs in Front Rack (50s/35s)
Min 2: 12/9 Calories on Assault Bike
Min 3: 12 Burpees

Rx+ 15m, 15/12 cal, 15 burpees

Saturday, February 9, 2019

Tommy and Roach and judge Rae

Workout of the Day

In teams of two, complete the following*:
100 Wall-Balls (20 / 14)
100 Alternating Dumbbell Snatches (50 / 35)
100 Pull-ups
100 Dumbbell Hang Clean and Jerks (50 / 35)
100 Thrusters (75 / 55)

*You may choose the rep scheme and order of completion.

Rx+ 30/20, chest to bar, 105 / 70
Masters: 14/10, 35/20, 55/35

50 Reps of each exercise, broken up how you want

Example: you may choose to do:
2 rounds of:
50 WB
50 SN
50 PU
50 CJ
50 TH


100 Thrusters
100 Pull-ups
4 rounds of
25 SN
25 CJ
25 WB

Consult your partner and come up with a plan that best suits the two of you!

Friday, February 8, 2019

Workout of the Day

10 minutes to build to a load close to what you would like to get in Part B.

Against a 12 minute clock:
1-2-3-4-5-6-7-8-9-10 rep rounds of:
Overhead Squats (95 / 65)
Burpees Over the Bar

In remaining time: build to a heavy snatch

Masters: 65/45, burpees