Friday, November 9, 2018

Rafael

Workout of the Day

A.
“Combo”
Every 5 minutes, for 30 minutes (6 rounds):
250m/200m Row
12 Burpees
9 Toes to Bar
6 Power Cleans (155 / 105)

Each round will be scored for time.

Rx+ bar facing burpees, UB TTB, 185 / 120

 

Thursday, November 8, 2018

Pat

Workout of the Day

A.
Pull-ups and Progressions

B.
Every minute, for 21 minutes (7 rounds):
Minute 1: 7-15 Calories on Assault Bike
Minute 2: 30-60 Double-unders
Minute 3: 10-20 V-ups

Wednesday, November 7, 2018

Kristine and Kailey

Workout of the Day

A.
Deadlift
Every minute, for 5 minutes: 3 reps
then
Every minute, for 5 minutes: 1 rep
then
8 minutes to build to a heavy single for the day

B.
AMRAP in 10 minutes of:
6 Deadlifts at 50% of your heavy single
8 Alternating Box Step-ups w DBs in Farmers Carry
10 Box Jumps (24 / 20)

Masters: 20/14 inch box

Tuesday, November 6, 2018

Harrell and Noble

Workout of the Day

A.
Power Jerk
Every minute, for 5 minutes: 2 jerks
then
Every minute, for 5 minutes: 1 jerk
then
5 minutes to build to a heavy single

Increase load by feel

Or keep it light to work technique

B.
Three rounds of:
400m Run
21 Kettlebell Swings (53 / 35)
12 Shoulder to Overhead at 50-55% of your jerk

Monday, November 5, 2018

Maggie

FALL APPAREL –  we will be making custom order for CFF sweat shirts and pants, etc this week.

FRIENDSGIVING – Forte Members Lee and Ari will be hosting a party on Saturday, November 17 in East Nashville. You and your friends/loved ones are encouraged to go to eat, drink, and be merry

DAYLIGHT SAVINGS – Male athletes at Forte: Now that it gets dark very early, please park in the street to allow the ladies at the gym to utilize the parking lot. Thank you and please reach out with any concerns.

Workout of the Day

A.
Front Squat Clusters
Three sets of:
4.4.4.4 at 60-65% of 1 RM

Rest 30 seconds between clusters, 3 minutes between sets

B.
AMRAP in 12 minutes of:
14 Alternating DB Snatches (50 / 35)
10 Overhead Lunges w DB (5 R, 5 L)
14 Wall-Balls (20 /14)

Saturday, November 3, 2018

Tim G. and Larry

Workout of the Day

A.
In teams of three, with only one person working at a time, complete the following:

120/90 Calories on Assault Bike
100 Front Squats (135 / 95)
80 Pull-ups
Team Run Around the Block
80 Toes to Bar
100 Shoulder to Overhead
120/90 Calories on Rower

Friday, November 2, 2018

Workout of the Day

A.
Bench Press 9-9-6-6-3-3
Increasing the load each, build to a heavy set of 3

After each set: 30 seconds of heavy Russian Twists w DB

B.
For time:
40/30 Calories on Assault Bike
35 Wall-Balls (20 / 14)
30 Box Jumps (24 / 20)
25 Thrusters (95 / 65)

Masters: 35/25 calories, 14/10, 20/16, 65/45
Rx+ 30/20, 30/24, 115/75

Thursday, November 1, 2018

 

Sarah, Emily, and Madaline

Welcome to “No Complain November”!

During this month, we are asking for your help to call each other out when we complain.  If you get “caught”, you do a burpee!

The point isn’t really the burpee, it is to help us see if we are big complainers and to train ourselves to look for the good in life rather than the irritating. When you focus your mind, either consciously or subconsciously on negative thoughts you end up seeing life through a negative lens; however, the exact opposite can happen, too: when you start looking for the good in everything, you end up thinking good thoughts more often instead.

We are so grateful to get to come in to the gym, help others with their fitness, and exercise with our friends. Thanks in advance for your help. Here’s to making your class one of the best parts of your day!

Workout of the Day

A.
Pull-ups and Progressions

B.
Every 6 minutes, for 18 minutes (3 rounds):
50 Abmat Butterfly Sit-ups
500/400m Row

Each will be scored for time.

Wednesday, October 31, 2018

Ellen

Workout of the Day

A.
Snatch
Every minute, for 10 minutes: 1 snatch
Increase the weight by feel
Then,
10 minutes to build to a heavy 1 rep
Or, keep it lighter and hone in on your technique

B.
CrossFit Games Open Workout 11.1 and 14.1
AMRAP in 10 minutes of:
30 Double-unders
15 Power Snatches (75 / 55)

Tuesday, October 30, 2018

Smiley

Lee P. and Ari will be hosting a Friendsgiving on Saturday, November 17. All for Forte are welcome! Mark your calendars and more details to come.

Workout of the Day

A.
Push Press 5-3-2-1-1-1-1-1
15 minutes to build to a heavy single

B.
Last done: 1/19/17
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Hang Squat Cleans (135 / 95)
Handstand Push-ups

Rx+ 185 / 125, SHSPU