Tuesday, January 15, 2019

Shout out the winners of the Women’s Intermediate Division: Leah, Kristine, and Liz! Congrats, ladies. We’re all proud of you and how you represented Forte.

Workout of the Day

A.
Shoulder Press + Pull-up
Every 3 minutes, for 15 minutes (5 sets):
10 shoulder presses + 10 strict chin-ups

B.
Against a 6 minutes clock:
1 Minute of Ring-dips
1 Minute of Kettlebell Swings (53 / 35)
1 Minute of Assault Bike

At minute 6:00
Rest 3 minutes, then repeat

Masters:
Rx+ ring muscle-ups, 70/53

Monday, January 14, 2019

The Granite Games Throwdown (thanks for the pic, Rex)

The Granite Games Throwdown was very, very fun! A special thanks to these people:
THANK YOU to our sponsors: Paleo Works, Transformation Lab, SFH, Kill Cliff, Restore Cryotherapy.
THANK YOU to the Granite Games for allowing this to happen.
THANK YOU to the competitors for throwing down and displaying great sportsmanship.
THANK YOU to all the spectators for helping create an electric atmosphere.
And last but not least THANK YOU to all the volunteers for making this possible. The event ran as smooth as butter all because of your hard work and your willingness to help. Thank you, thank you, thank you. 

Workout of the Day

A.
Tempo Front Squat + Front Squat
Every minute, for 12 minutes:
Min 1: 2 tempo front squats (33X1)
Min 2: 4 front squats

B.
Last done: 8/2017
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs (24 / 20)

Rx+ 30 / 20

Saturday, January 12, 2019

GRANITE GAMES THROWDOWN!!!
(no class today, sorry!)

Hello, Athletes and Volunteers:

Volunteer Check In: Will now begin at 6:30 AM

*Event walk through at 8:15 AM is required for all judges and athletes.

Reminders:

  • Event Run Through: will be at 8:15 AM.  ALL JUDGES MUST ATTEND. ATHLETES ENCOURAGED TO ATTEND AS WELL 
  • Event 1 starts at 9:00 AM sharp!
  • Parking is available on the street.  We encourage carpooling if possible.  Please note you can park along 5th Ave South and Carroll St.
  • After Party: Let’s kick back and celebrate the day after the event!  Our neighbor, New Heights Brewery, will be welcoming all athletes and volunteers as well after the event.

Friday, January 11, 2019

Reminder: we are hosting the Granite Games Throwdown tomorrow (Saturday) so there will be no class. Come watch some amazing athletes compete!

GRANITE GAMES COMPETITORS:
I highly recommend you use today (Friday) as a complete rest day or active recovery day. Feel free to come to the gym to hit the bike, rower, ski-erg, light jog for 10-30 minutes, do a ROMWOD or mobility/stretch session. 

Tomorrow is going to be fun. Looking forward to all the Forte athletes getting after it!

Workout of the Day

A.
For time:
1 Mile Run
40 Burpees
20/15 Bar Muscle-ups
15 Devil Thrusters (50s / 35s)
20/15 Bar Muscle-ups
40 Burpees
1 Mile Run

Masters: 35s/20s
Rx+ ring muscle-ups, 55s/40s

Thursday, January 10, 2019

Braedon and Tim

Workout of the Day

A.
Snatch Complex
Every 2 minutes, for 20 minutes (10 sets):
10/7 Calories on Bike
1 power snatch + 1 hang power snatch + 1 overhead squat
(start light and build by feel)

B.
AMRAP in 9 minutes of:
3 Squat Snatches (135 / 95)
9 Box Jumps (24 / 20)

Masters: 105/65 power snatch, 20/16
Rx+ 155/105

Wednesday, January 9, 2019

Workout of the Day

A.
Every minute, for 30 minutes (10 rounds):
Min 1: Complete 1 rounds of “DT”
Min 2: 15 Toes to Bar
Min 3: Rest

One round of DT is 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead

Hat tip to CrossFit Chalk for the workout

Tuesday, January 8, 2019

Bradd

Workout of the Day

A.
Bench Press
Every 3 minutes, for 15 minutes (5 sets):
10 reps – building

After each set: 10 bent over barbell rows

B.
AMRAP in 14 minutes of:
40 Double-unders
20 Pull-ups
30 Double-unders
15 Handstand Push-ups

Masters: hand release push-ups
Rx+: chest to bar, strict hspu

Monday, January 7, 2018

T, E, and Z

MyZone Fitness Challenge Update:
Make sure to “connect” with Bradd Hughes (B. Rad) on the MyZone App. Once you are “friends” with him, he will be able to add you to the Forte January MEP Challenge.

Workout of the Day

A.
Back Rack Reverse Lunge
10-10-10-10-10
Build to a heavy set of 10

After each set: 10 box step-ups

B.
Every minute, for 15 minutes:
Min 1: 15/12 Calories on Rower
Min 2: 20 Wall-Balls (20 / 14)
Min 3: Max Russian Swings (70 / 53)

Masters: 14/20, 53/35
Rx+: KB snatches

Friday, January 4, 2019

Greiner

Workout of the Day

A.
Clean Complex
Every minute, for 12 minutes:
1 power clean + 1 hang squat clean
Starting at a moderate load, increase by feel every 3 minutes (4 total loads)

B.
For time:
Row 1000m
30 Squat Cleans

Thursday, January 3, 2019

Zullo

Workout of the Day

A.
Shoulder Press + Chin-up
Every 90 seconds, for 15 minutes (10 sets):
5 Shoulder Presses at 60%
5/3 Strict Chin-ups

B.
For time:
50-40-30-20-10 rep rounds of:
Kettlebell Swings (53 / 35)
Abmat Butterfly Sit-ups

Masters: 35/26
Rx+ 70/53, V-ups