Wednesday, April 10, 2019

Team Nat – congrats on winning the Forte Open Intramural! Time to organize the prize!

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 12 minutes: 2 reps
Start light and build

After each set: 20 abmat butterfly sit-ups

B.
AMRAP in 14 minutes of:
7 Box Jump Overs (30 / 24)
14 Toes to Bar
7 Box Jump Overs (30 / 24)
14 Handstand Push-ups

Masters: 20 / 16 inch, hand release pu
Rx+ strict hspu

C.
Optional
Run 1.5 miles
Oak > Fort Negley > Chestnut (intersection of Fort Negley and Chestnut)
.75 mile there, .75 mile back

Tuesday, April 9, 2019

Force For Families Woemn Rx – Congrats to Leah and Liz on their podium finish!

Workout of the Day

A.
Tempo Back Squat
5 x 5 at 60-65% (33X1)

B.
“Corroded”
Seven rounds for time of:
7 Overhead Squats (135 / 95)
27 Double-unders

Masters: front squats (120 / 80)

C.
Optional:
400m Farmers Carry w KB (2×53/2×35)
Every break you take, complete 8 burpees

Monday, April 8, 2019

Workout of the Day

A.
Against a 4 minute running clock:
21 Wall-Balls (20 / 14)
15 Sumo Deadlift High-Pulls (75 / 55)
9 Bar Facing Burpees
then, with remaining time:
Max Calories on Ski-Erg

Rest 2 minutes
Repeat 4 more times (5 rounds total)

The score each round will be total Calories on Ski-erg

B.
Optional
10 min EMOM:
Min 1: Weighted Butterfly Sit-ups (10/5 lb DB on chest)
Min 2: Hand Release Push-ups

Saturday, April 6, 2019

Today is the Day!

CrossFit Forte and Youth Villages will host a community-wide partner competition on Saturday, April 6 at 9 a.m. benefiting Youth Villages. 

CROSSFIT FORTE FORCE FOR FAMILIES!

COME SPECTATE STARTING AT 9 AM (ALL CLASSES ARE CANCELLED, SORRY!)

GOOD LUCK TO ALL THE COMPETITORS AND THANK YOU TO ALL OF THE DONATIONS!

Friday, April 5, 2019

REMINDER: Due to our need to clean and set up the gym tomorrow for Force 4 Families, we need to cancel the 5:30 PM class. Our apologies for any inconvenience. 

We hope to see everyone on Saturday to cheer on and watch some awesome CrossFit Athletes!

Workout of the Day

A.
“Six Minute Abs 😂”
Every minute, for 6 minutes:
Min 1: Abmat Butterfly Sit-ups
Min 2: Russian Twists (35 / 20 DB)
Min 3: Strict Knee Raises

Masters: 25/15 DB

B.
For time:
50 Box Step-ups w Barbell on Back (45 / 35, 24/20in)
25/20 Calorie Row
50 Jumping Back Squats (65 / 45)
25/20 Calorie Ski
50 Hang Power Cleans (115 / 75)
25/20 Calorie Row
50 Deadlifts (165 / 110)
25/20 Calorie Ski

Masters:
Step ups: 25 / 15lbs, 20/16 inch
Thrusters: 45/35
Hang Power Cleans: 65 / 45
Deadlifts: 135 / 95

Rx+ 65/45 – 85/55 – 135/95 – 185 / 125

Thursday, April 4, 2019

Jo

Workout of the Day

A.
Shoulder Press
Every 2 minutes, for 12 minutes: 4 reps
Build to a 4RM
After each set: 30-60 Double-unders

B.
Five rounds for time of:
15 Push Presses (95 / 65)
15 Pull-ups
15 Box Jump Overs (24 / 20) 

Masters: 65 / 45, 20 / 16
Rx+ 115/75 lb, chest to bar

C.
Optional:
Back Squat
Load a bar to 50% of your bodyweight and
complete as many unbroken reps as possible.

The goal is 100

Wednesday, April 3, 2019

Please check the lost and found for your belongings. I will be donating the items to Goodwill soon. Thanks!

Workout of the Day

A.
Snatch
Every minute, for 5 minutes: 3 snatches at 60-65%
Every minute, for 5 minutes: 2 snatches at 70-75%
Every minute, for 5 minutes: 1 snatch at 80-85%

B.
For time
600m Run
15 Power Snatches (115 / 75)
400m run
10 Power Snatches (135 / 95)
200m Run
5 Power Snatches (155 / 105)

Masters: 65/45 – 85/55 – 105/65
Rx+ 145 / 100 – 165 / 115 – 185 / 125

C.
Optional:
AMRAP in 5 minutes:
Russian KB Swings (AHAP)

Tuesday, April 2, 2019

Wes and Kenzie

Workout of the Day

A.
Front Rack Lunge
Every 3 minutes, for 15 minutes (5 sets):
10 front rack lunges (build in load)

After each set: 10 Bulgarian Split Squats (5R, 5L)

B.
“Squabble”
AMRAP in 10 minutes of:
21 Wall-Balls
12 Toes to Bar

Monday, April 1, 2019

David V.

Workout of the Day

A.
Against a 4 minute running clock:
21 Alternating Dumbbell Snatches (pick weight)
15 DB Goblet Squats
9 Burpees Over the DB
then, with remaining time:
Max Calories on Assault Bike

Rest 2 minutes

Repeat 4 more times (5 rounds total)

Each round will be scored for calories

OPTIONAL:
Every minute, for 10 minutes:
Min 1: max push-ups
Min 2: max butterfly sit-ups

Saturday, March 30, 2019

Miranda

Workout of the Day

A.
Teams of 2:
AMRAP in 6 minutes:
12 Burpee Box Jump Overs (24 / 20)
Front Rack Hold (185 / 125)

Rest 4 minutes

B.
AMRAP in 6 minutes:
12/8 Calories Assault Bike
Iron Chair Hold

Rest 4 minutes

C.
AMRAP in 6 minutes
12/8 Calories C2 Rower
Deadlift Hold (185 / 125 – pronated grip, no mixed or hook grip)

Rx+ 205/135

Rest 4 minutes

D.
AMRAP in 6 minutes:
12/8 Calories C2 Ski
Overhead Plate Hold (45 / 35)

Rx+ 55/45

Each will be scored for rounds and reps

OPTIONAL Extra Credit:
60 Russian Twists (30 each side, 50/35 lb DB)
50 Butterfly Sit-ups
40 Hollow Rocks
30 V-ups
20 Toes to Bar