THE DRAFT IS COMPLETE

I present to you the 2018 CrossFit Forte Open Intramural Teams:

Captain: Snow Rose
Co-Coach Captain: Larry Redford

Chris Jarrett
Tommy Brown
Bo Delgassio
Ryan Winkle
Travis Harrell
Emily Trancik
Alicia Frye
Melissa Outten
Matthew Bicsak
Rafael Blanco
Katelyn Beach
LeeAnn Inman
Justin Biltonen
Lea Kroll
Kristine Zahm
Brian Cucchi
Stephen Powell
Ben Howe
Joanna D’Agostino
Joe Brannon
Mike Schultz
Seth Johnson
Merrick Aiken

Captain: Sisco Garcia
Co-Coach Captain: Sarah Richmond

Edmund Jackson
Chrysa Kovach
Emily Carlton
John Hackney
Alejandro Navia
Wes Magill
Ellen Crosby
Tim Harvey
Robert Larson
Mike Szymkowicz
Kyle Werner
Leah Howe
Ryan Loofbourrow
Mike Campbell
Steve Kavanaugh
Todd Stout
Justin Underwood
Rex Baldazo
Kelci Swartz
Eric Arnold
Chelsea Tekely
Henning Ander

Captain: Lee Pedinoff
Co-Coach Captain: Joshua Carrier

Jon Kinney
Vernon Scribner
Lauren Jackson
Kenzie Hruby
Ross Gentry
Andrea Athanasuleas
Garrett Sisak
Taylor Roach
Carly Lemmond
Sarah Aiken
Noble Halliburton
Chad Stephens
Michael Chase
Carolina Pulecio
Madeline Hargrove
Tracy Cullen
Tim Grahl
Brooke Meadows
Brandon Lamb
Braedon Melton
Talor Bearman
Will Pugh

Captain: Natalicia Marie
Co-Coach Captain: Jacob Coleman

Ari Schiftan
Gil Schuette
Harley Morissey
Alaina Buell
Emily Hines
Alex Mincey
Kailey Reagan
John Greiner
Tori Gallagher
Carly Hamlett
Rae Hummell
Pikal Jenkins
Brett Jenkins
Liz McGowan
Miranda Miller
Best Evan
Michael Ree
Joe Richard
Maggie Travis
Brenna Hosey
Anthony White
Pat Starnes
Kevin Melton

Workout of the Day

A.
Every minute, for 28 minutes (7 rounds):
Min 1: 150-200m Run
Min 2: 7-15 Calories on Assault Bike (ladies: Airdyne)
Min 3: 30-60 Double-unders
Min 4: 7-15 Calories on Rower

Will

We are also very excited the 2018 CrossFit Open kicks off this week.  Regardless of whether or not you are participating, please take a moment to review the notes on adjustments we make to operations during the Open. 

• Intramural Teams: be sure to sign up for the Open on https://games.crossfit.com/open by Wednesday at 5 PM to be placed on one of our Intramural teams.  Be sure to mark CrossFit Forte as your affiliate.  Captains (Nat, Sisco, Snow, and Lee P.) will be drafting teams Wednesday night and we will share the team lists with everyone Thursday.
• Tee Order:  If you’d like a Forte Intramural tank or tee, submit your order here by tomorrow, noon February 21^st.
• Olympic Lifting: During the Open (from Feb 22-Mar 22) Thursday 6:30 PM will be Open Gym.  Evan will write a weightlifting workout for those who want to do it at that time.
• Saturday Classes:  We will have “heats” you can RSVP for on Saturdays starting at 9 AM to complete the Open WOD.  If you are not participating in the Open, you are still more than welcome to come work out!  Heat options will be posted after the WOD announcements Thursday nights.  Friends and family are welcome to come cheer you on.
• End of Open BBQ: On Saturday, March 24^th we will host a BBQ at the gym after the last heats are complete.  We will provide burgers and hotdogs, please bring sides and your drink of choice to help celebrate all our athlete accomplishments.   Friends and family are encouraged to join.

As always, please reach out with any questions or concerns.  We are looking forward to another Open season filled with personal victories, healthy competition, and most importantly, camaraderie! 

Workout of the Day

A.
Hang Squat Clean
Every minute, for 12 minutes: 3 reps
Starting at a moderate load, increase every 3 minutes (4 total loads)

B.
AMRAP in 10 minutes of:
15 Wall-Balls (20 / 14)
10 Deadlifts (155 / 105)
5 Hang Power Cleans (155 / 105)

Masters
115/75

Leah

The Forte Intramural Draft for the 2018 Open is Wednesday! Sign up now!

We are hosting the CrossFit Forte FORCE for FAMILIES Partner Competition Saturday, April 14th, 2018. Youth Villages provides help for children and young people across the United States who face a wide range of emotional, mental and behavioral problems. Read more and sign up HERE

Workout of the Day

A.
Push Press 3-3-3-3-3-3
Increasing the load each set, establish a heavy set of 3

B.
Last done: 8/9/16
“Lucky Seven”
Seven rounds for time of:
7 Shoulder to Overhead (115 / 75)
7 Pull-ups
7 Burpees

Rx+ 155 / 105, chest to bar, burpees over bar

Masters
85/55

Paul

Sign up for the 2018 CrossFit Games Open HERE
Read about the Forte Intramural Teams HERE

Workout of the Day

A.
Front Squat 3-3-3-3-3-3
15 minutes to build to a heavy set of 3

B.
Seven rounds for time of:
7 Front Squats (115 / 75)
7 Toes to Bar
7 Box Jump Overs (24/20)

Rx+ 155/105, 30/24

Master’s
7 Front Squats (85 / 55)
7 Toes to Bar
7 Box Jump Overs (20/16)

Whit

Workout of the Day

A.
In teams of two, alternating between work and rest every 2 minutes for 12 minutes (6 rounds), complete the following:
Min 1: Max Calories on Rower
Min 2: Max Burpees Over the Dumbbell

Rest until minute 16 then, for 12 minutes (6 rounds):

Min 1: Max Alternating DB Snatches
Min 2: Max Calories Airbike

Score is total reps and calories.

Or, working solo:
AMRAP 12
Min 1: Max Row
Min 2: Max Burpees
Rest 2 min

then:

Min 1: Max Alternating DB Snatches
Min 2: Max Calories Airbike

EXAMPLE: Partner A will row for 1 minute and then do burps for 1 minute, then rest for 2 minutes while Partner B will row for 1 minute and then do burps for 1 minute. 2 minutes of work, 2 minutes of rest. 

*Leave the monitors on the rower and bike on. No resetting.

Liz

Workout of the Day

A.
2017 CrossFit Games Open Workout 17.5
10 rounds for time of:
9 Thrusters (95 / 65)
35 Double-unders

Scaled:
10 rounds for time of:
9 Thrusters (65 / 45)
35 Single-unders

Ree

Workout of the Day

A.
Toes to Bar and Progressions

B.
Every minute, for 21 minutes (7 rounds):
Min 1: 150-200m Run
Min 2: 30-50 ft of DB Front Racked Lunges (pick weight)
Min 3: 7-15 Handstand Push-ups

Rx+ 200m, 12/9 strict, 50 ft lunge (50s/35s)

Scott

Workout of the Day

A.
Snatch
Every minute, for 12 minutes: 2 snatches
Starting at a moderate load, increase every 3 minutes (4 loads)

B.
AMRAP in 9 minutes of:
3-6-9-12-15-18-21 etc rep rounds of:
Overhead Squats (95 / 65)
Pull-ups

Rx+ 115/75, chest to bar

Master’s
3-6-9-12-15-18-21 etc rep rounds of:
Overhead Squats (75 / 55)*
Pull-ups

*  May Sub w Front Squats

Kristine

Workout of the Day

A.
Push Press 5-5-5-5-5-5
Increasing the load each set, establish a heavy set of 5

B.
CrossFit Games Open Workout 13.2
AMRAP in 10 minutes of:
5 Shoulder to Overhead (115 / 75)
10 Deadlifts (115 / 75)
15 Box Jumps (24 / 20)

Have you signed up yet?

Workout of the Day

A.
Front Squat 5-5-5-5-5
Increasing the load each set, build to a heavy set of 5

B.
“Over the Edge”
Last done: 1/30/17
Four sprint sets of:
25 Wall-Balls (20 / 14)
15 Burpees

Rest exactly 60 seconds between sets

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

Rx+ 30 / 20, Burpees to a target 6 inches above reach