Coach Braedon is competing at the Granite Games this weekend. Be sure to check him out at https://thegranitegames.com/

Workout of the Day

A.
Push Press 3-3-3-3-3
Every 3 minutes, for 15 minutes:
3 reps (building)

After each set: 30 abmat butterfly sit-ups

B.
AMRAP in 15 minutes of:
5 Hang Power Clean and Jerks (135 / 95)
10 Toes to Bar
150m Run

Masters: 95/65
Rx+ 165 / 110

Workout of the Day

A.
Back Rack Deficit Lunge
Every 2 minutes, for 12 minutes (6 sets):
8 reps (building)

B.
For time:
20-18-16-14-12 Wall-Balls (20 / 14)
10-8-6-4-2 Burpee Box Jumps (24 / 20 – facing, not over)
5-4-3-2-1 Devil Thrusters (pick weight)

Masters: 14/10, 20/16
Rx+ 30/20, 30/24, 50s/35s

Murph 2019

Workout of the Day

A.
Post “Murph” Active Recovery Day
Every minute, for 30 minutes (10 rounds):
30 Seconds of Skiing for Calories
30 seconds rest
30 Seconds of Double-unders
30 seconds rest
30 Seconds of Assault Bike for Calories
30 seconds rest

B.
Optional:
ROMWOD

Michael Murphy: An American Hero

Workout of the Day

9:00 AM CLASS ONLY TODAY!

Choose one of the following:

***If you want to come and do a version of “Murph” but none of the variations below works for you, consult with me (Evan) before starting and we will come up with something appropriate.

A.
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Partition the reps as needed.
If you have a vest, wear it.

B.
Team Version
With 2 or 3 people:
1 Mile Run
100 Pull-ups
200 Pull-ups
300 Squats
1 Mile Run

All teammates run, but can break up the pull-ups, push-ups and squats however they choose.

C.
Half “Murph”
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

Partition the reps as needed.

Sheyanne

Memorial Day Weekend Schedule:

Saturday: Normal
Sunday: Normal
Monday: 9 AM Class only – “Murph”

Workout of the Day

A.
In teams of two:
21-15-9-9-15-21 rep rounds of:
Kettlebell Swings
Box Jumps

Partner A will complete 21 KBS and 21 BJs, Partner B will complete 21 and 21. Partner A will complete 15 and 15, then partner B will complete 15 and 15, etc.

 -Right into-

18-12-6-6-12-18 rep rounds of:
Ball-Slams
Burpees

Partner A will complete 21 ball slams and 21 burpees, then Partner B will complete 21 ball slams, then 21 burpees. Partner A will then complete 15 and 15, Partner B will complete 15 and 15, etc.

C.
Optional Solo Workout:
1 Minute Push-up Plank Buy In
Then
Three rounds of:
20 Russian Twists (20 each side)
20 Weighted Sit-ups

Hi Braedon

Workout of the Day

A.
Clean
Every minute, for 10 minutes:
1 squat clean
then,
5 minutes to hit a max

B.
AMRAP in 14 minutes of:
7 Squat Cleans (75 / 55)
21 Double-unders
7 Pull-ups
21 Double-unders

Masters: 65/45
Rx+ 95 / 65, chest to bar

Z and Liz

Workout of the Day

A.
Bench Press
5 sets of 5 at 75-80%

B.
Three rounds for reps of:
Min 1: DB Snatch + Push Press (50 / 35)
Min 2: Ring Dips
Min 3: Assault Bike for Calories

Rest 1 minute

Masters: 35/20, sub dips w push-ups if needed
Rx+ 70 / 50, ring muscle-ups

Ari

Hello, Forte crew!

Please see below for the happenings coming up around the gym:

Memorial Day Weekend Schedule:

• Saturday Open Gym 7- 9:30 AM; 10 AM Class
• Sunday Open Gym 10 AM-12 PM
• Monday Memorial Day Murph at 9 AM.  It is going to be HOT.  Please be sure to hydrate well before, during, and after.

Annual Forte Canoe Trip: Saturday, June 1^st

• SIGN UP HERE BY FRIDAY May 24^th to reserve a canoe!
• That Saturday the WOD will be at 9 AM
• Bring: Towel, water, drinks, drybag with snacks, music

8 Week Olympic Lifting Clinic: Ready to up your Olympic Lifting game?!  Coach JoAnna (CF-L1, CF-L2, and Catalyst Athletics Weightlifting L1 Certified) will be running an 8 week clinic starting 6/23/19.  Here is what you need to know:

• Goals of the clinic are to become more proficient in the Olympic lifts, improve strength, improve technique, build confidence in the movements, increase barbell cycling
• Dates: Sundays at 9 AM and Thursdays at 6:30 PM from 6/23/19- 8/11/19.
• Clinic includes programming for clinic days as well as a third day of optional programming which can be completed during Open Gym hours (not class time).
• Cost is $160 ($10/ class).  There are no refunds for sessions not attended
• Clinic is capped at 10 athletes
• Sign up HERE

Other Sundries:

• SUMMER SALE: Men’s tank tops are Buy 1, Get 2 Free!
• Some additional construction will begin after Memorial Day.  We apologize in advance for any noise or mess.
• Forte Social Calendar can be found HERE or viewed below.  Apologies, you may need a google account to view details.

Workout of the Day

A.
For time:
Row 1k

B.
Every 5 minutes, for 20 minutes (4 rounds):
20/16 Calories on Ski-erg
20 Toes to Bar

Each round is scored for time

Rx+ every 4 minutes (5 rounds)

Workout of the Day

A.
Push Press 4-4-4-4-4
Every 3 minutes, for 15 minutes:
4 reps (building)

After each set: 30 abmat butterfly sit-ups

B.
AMRAP in 12 minutes of:
2-4-6-8-10-12 etc of:
Burpees Over the Bar
Hang Power Snatches (105 / 70)
Handstand Push-ups

Masters: 75 / 55, strict presses
Rx+ bar facing, 125 / 85, strict hspu 

Harvey

Workout of the Day

A.
Tempo Back Squat
5 sets of 3 at 5-10 lbs heavier than your last BS session

B.
Three rounds for time of:
400m
21 Wall-Balls (20 / 14)
12 Overhead Lunges (115 / 75)

Masters: 14 / 10, front rack lunges (95 / 65)
Rx+ 30 / 20, 145/100