Happy Birthday, Alicia!

Happy Birthday, Alicia!

Workout of the Day

Warm up
Row 500 m or run 400 m
Group Mobility

Skill
10 Minutes of Double under practice

Conditioning
Alicia’s Bday WOD
25 Hand release clapping push ups
25 Deadlifts (135 / 95)
25 Sit ups
25 Jumping lunges
25 Sprawl balls
25 Pull ups
25 Sprawl balls
25 Jumping lunges
25 Sit ups
25 Deadlifts (135 / 95)
25 Hand release clapping push ups

You just can’t beat the person who never gives up. -Babe Ruth

Monday, February 4, 2013

Drew getting that triple extension.

Drew getting that triple extension.

Workout of the Day

Warm up
Run 400 m or row 500 m
Group mobility

Strength
Front squat 3-3-3-3-3

Conditioning
Courtesy of CrossFit Atlanta
3 rounds of:
10 Hang power cleans (135 / 95 lbs)
50 Air squats
10 Burpees

Win or lose you will never regret working hard, making sacrifices, being disciplined or focusing too much. -John Smith

REMINDER: There is no longer a 10:00 AM class. It has been officially changed to 11:30 AM Monday-Friday.

Friday, February 1, 2013

Lauren, Caroline and Sarah going to at it!

Lauren, Caroline and Sarah going to at it!

Workout of the Day

Warm up
5 minutes of jump roping
Group mobility

Strength
5 x 3 High bar back squat (heavier than last week)

Conditioning
10 min AMRAP of:
20 Kettlebell push presses – 10 each arm (1.5 / 1 pood)
20 Goblet squats (1.5 / 1 pood)
30 Double unders

Every day do something that will inch you closer to a better tomorrow – Doug Firebaugh

REMINDER: Starting next week Monday, February 4, there will no longer be a 1o:oo AM class. It is being moved to 11:30 AM. 

Thursday, January 31, 2013

Katey hitting a PR on her deadlift. And all smiles all the time.

Katey hitting a PR on her deadlift.  All smiles all the time.

Workout of the Day

Warm up
Run 400 m or row 500 m
Group Mobility

Conditioning
4 rounds of:
20 Hand release push ups
40 Kettlebell swings (1.5 / 1 pood)
*2 minutes rest between rounds
**Substitute HRPU with handstand push ups if advanced

Don’t wait. The time will never be just right. -Napoleon Hill

Wednesday, January 30, 2013

Their favorite dynamic stretch: the walking plank

Their favorite dynamic stretch: the walking plank

Workout of the Day

Warm up
3-5 min of jump rope
Group mobility

Strength
Deadlift 3-2-2-1-1-1
*18 min cap*

Conditioning
10-9-8-7-6-5-4-3-2-1 rep rounds of
Kettlebell deadlift high pulls (1.5/1 pood)
Burpees
Knees to elbows
*15 min cap*

“Be yourself; everyone else is already taken.” – Oscar Wilde

 

Tuesday, January 29, 2013

Russ with a nice overhead position

Russ with a nice overhead position

Workout of the Day

Warm up
Group Mobility

Strength
In 15 minutes, establish a heavy squat snatch

Conditioning
3 rounds of:
400 m run
12 Power snatches
21 Wall balls

Impossible is a word to be found only in the dictionary of fools. -Napoleon Bonaparte

Monday, January 28, 2013

Saturday class

Saturday class

Workout of the Day

Warm up
Run 400 m or row 500 m
20 Mountain climbers
15 Sit-ups
10 OHS w PVC

Strength
Front squat 5-5-5-5-5

Conditioning
12.5 Open Workout
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100 / 65 lbs)
3 Chest to bar pull ups
6 Thrusters
6 Chest to bar pull ups
9 Thrusters
9 Chest to bar pull ups
12…
12…
etc

Those who do not find time for exercise will have to find time for illness. -Earl of Derby

Friday, January 25, 2013

Just another Wednesday at Forte

Just another Wednesday at Forte

Workout of the Day

Warm up
Run 400 m or row 500 m
5 pull ups
10 push ups
15 squats
Group mobility

Strength
High bar back squat 5 x 5 (heavier than last week)

Conditioning
7 rounds of
30 seconds of burpees
30 seconds of jumping back squats (45 / 35 lbs)
1 minute rest

*Score will be total reps of each round

Fall seven times, stand up eight. 

 

Thursday, January 24, 2013

Madison's first time doing hang power snatches. Look at that set up position!

Madison’s first time doing hang power snatches. Look at that set up position!

Workout of the Day

Warm up
5 min of jump rope
Group Mobility

Skill
Your choice. Work on a weakness.

Conditioning
6 Rounds for time of the following:
10 Hang power snatches (95 / 65)
12 Ring Dips
24 Double unders

Success is not final, failure is not fatal: it is the courage to continue that counts. – Winston Churchill

 

Wednesday, January 23, 2013

Workout of the Day

Clyde

Clyde

Warm up
Run 400 m or row 500 m
10 Push ups
15 Sit ups
20 mountain climbers

Strength
Deadlift 2-2-2-2-2

Conditioning
3 Rounds for time of:
8 Deadlifts at 60% of 2RM
30 Sit ups
300 m run

What you get by achieving your goals is not as important as what you become by achieving your goals. – Henry David Thoreau