Friday, December 22, 2017

Holiday Schedule: 
Friday: Normal (12 Days of Forte)
Saturday: Normal
Sunday (X-Mas Eve): Closed
Monday (X-Mas): Closed
Tuesday: 11:30, 3:30, 4:30, 5:30, and 6:30

Workout of the Day

Because this is a longer workout, we are going to have to get started very quickly, so the warm up will be abbreviated. If you can, please come a few minutes early to do any specific stretching/warm up drills that will get you ready for todays workout. 

A.
“12 Days of Forte”
1 Thruster (115 / 75) [155 / 105]
2 Handstand Push-Ups [strict]
3 Box Jumps Overs (24 / 20) [30 / 24]
4 Burpees
5 Pull-ups [ctb]
6 Hang Power Cleans (115 / 75) [155 / 105]
7 Deadlifts (115 / 75) [155 / 105]
8 Wall-Balls (20 / 14) [30 / 20]
9 Kettlebell Swings (53 / 35) [70/ 53][ctb]
10 Alternating Front Racked Lunges (115/ 75) [155 / 105]
11 Toes to Bar
12 Power Snatches (115 / 105) [squat snatches 155 / 105]

This’ll be a fun one, but be sure to scale appropriately, as it will get pretty spicy… This is how it’ll go:
You’ll do 1 thruster, then 2 HSPU + 1 thruster, then 3 BJO + 2 HSPU + 1 thruster, then 4 burpees + 3 BJ + 2 HSPU + 1 Thruster, etc…
just like the 12 Days of Christmas song. Maybe the coaches will be kind enough to put that song on repeat as you push through it.

Have fun with it! The Beaches and the Forte Team hopes everyone has a joyous and safe holiday. Eat, drink and be merry!

Thursday, December 21, 2017

Cookie

Holiday Schedule: 
Friday: Normal (12 Days of Forte)
Saturday: Normal
Sunday (X-Mas Eve): Closed
Monday (X-Mas): Closed
Tuesday: 11:30, 3:30, 4:30, 5:30, and 6:30

Workout of the Day

A.
Every 6 minutes, for 30 minutes (5 rounds):
25/20 Calories on Rower
20 Toes to Bar
20 Walking Lunge Steps w Plate Overhead (35 / 25)

Rx+ 30/24, 25, 55/45

Wednesday, December 20, 2017

John G

Workout of the Day

A.
Handstand Hold
Accumulate 5 minutes in a handstand hold
(freestanding/wall/or a scaled variation)

B.
Two rounds for calories/reps:
2 Minutes on the Assault Bike (ladies: Airdyne)
1 Minute of Floor Presses (115 / 75)
1 Minute of Box Jump Overs (24 / 20)

2 Minutes Rest

Masters:
95/65, 20/16

Tuesday, December 17, 2017

Tim G

Workout of the Day

A.
Shoulder Press
Complete 3 sets of 1 rep at 90% of 1 rep max
B.
AMRAP in 10 minutes of:
35 Double-unders
7 Hang Power Cleans (95/65)
Rx+ 40 dubs, 115/75
Master’s 35 DU, 95/65

Monday, December 18, 2017

Workout of the Day

A.
Back Squat
Complete 3 sets of 1 at 90% of 1 rep max

B.
“One-Third Gone Bad”
5 rounds for reps (18 total minutes)
:20 Thrusters (115/75)
:40 Rest
:20 Pull-Ups
:40 Rest
:20 Burpees
:40 Rest

Rx+ 135/95, RMU, burpees over the Bar

Saturday, December 16, 2017

Please sign up for your desired heat on Wodify. First heat begins at 9:30, then 10:00, 10:25, and 10:50. There will be no Coach led warm-up, so please show up 15-30 minutes before your heat to properly get warm, loose and ready. Also, we will be counting and judging each other, so please plan to return the favor. 

The Forte Formal is this evening at 6:00 PM. Come hungry and thirsty! And please bring something for the Toys for Tots Foundation.

Workout of the Day

A.
“Fight Gone Bad”
Three rounds for reps of:
1 Minute of Wall-Balls (20 / 14)
1 Minute of Sumo Deadlift High-Pulls (75 / 55)
1 Minute of Box Jumps (20 / 20)
1 Minute of Push Press (75 / 55)
1 Minute of Rowing for Calories

1 Minute of Rest

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday, December 15, 2017

The Forte Formal is Saturday at 6 PM. Peg Leg Porker BBQ and Adult beverages provided, but feel free to bring a side and a toy for Toys for Tots. 

“Fight Gone Bad” will start at 9:30 AM Saturday morning. There will be heats to sign up for.

Workout of the Day

A.
“The Kessel Run”
Four rounds for time of:
100m Run
12 Pull-ups
12 DB Snatches (pick weight)
100m Run
12 Burpees
12 DB Snatches
100m Run
12 Deadlifts (185/125)
12 DB Snatches
Rest exactly 1 minute
*Can you make it with a total work time of 12 parsecs (minutes)?
Rx+ CTB, 50/35, Over Bar Burpees, 225/135

Thursday, December 14, 2017

The Forte Formal is this Saturday! We would love for all of you and your significant other to come by. December 16, starting at 6 PM. If you come, please bring a toy for Toys for Tots. Food and beer will be provided. More info HERE. Also, we will be doing the workout “Fight Gone Bad” earlier that morning. Hope to see you all there!

Workout of the Day

A.
Toes to Bar and Progressions

B.
Bye-Bye, Butt(erfly)
Last done: 1/18/17
Every 4 minutes, for 20 minutes (5 rounds):
500/400m Row
40m Box Push

Each will be for time.

Wednesday, December 13, 2017

Wes

Workout of the Day

A.
Cleans
Every 30 seconds, for 4 minutes (8 sets): 3 touch and go squat cleans

B.
Every 3 minutes, for 18 minutes (6 rounds):
10 Calories on Assault Bike
5 Hang Squat Cleans (135 / 95)

Rx+ 15 Calories, 185/125