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.
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!
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)
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)
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.