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

No open gym today. Sorry for the inconvenience. See you Monday!

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.

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

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.

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

Madaline

Workout of the Day

A.
Shoulder Press
Complete 6 sets of 5 reps at 75% of 1 rep max

B.
AMRAP in 11 minutes of:
35 Double-unders
25 Push Presses (45 / 35)
15 Kettlebell Swings (53 / 35)

Sisco

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. 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.
Back Squat
Complete 6 sets of 5 reps at 75% of 1 rep max

B.
“Tete-A-Tete”
AMRAP in 6 minutes of:
12 Thrusters (75 / 55)
10 Box Jumps (24 / 20)

Eleanor and Edmund

Workout of the Day

A.
Edmund’s US Citizenship Workout 
In teams of two, with only one person working at a time, complete the following:
17 rounds of:
17 Kettlebell Swings (53/35)
7 Burpee Box Jump Overs (24 / 20 – Facing)
6 DB Hang Squat Clean Thrusters (pick load)

Workout of the Day

A.
“Long Gone”
Five rounds for time of:
1 Minute of Wall-Balls (20 / 14)
1 Minute of Alternating DB Snatches (50 / 35)
1 Minute of Calories on Assault Bike
1 Minute of Rest

Master’s
1 Minute of Wall-Balls (14 / 10)
1 Minute of Alternating DB Snatches (35 / 20)
1 Minute of Calories on Assault Bike
1 Minute of Rest

Hat tip to CFNE for the workout