Friday, July 27, 2018


In light of the 2018 CrossFit Games starting in less than a week, here is the GOAT: Mat Fraser

Workout of the Day

A.
Friday Core Work
Every minute, for 10 minutes, AMRAP:
Minute 1: Toes to Bar
Minute 2: Russian Kettlebell Swings (70/53)

B.
Every 4 minutes, for 16 minutes (4 rounds):
Minute 1: Assault Bike Calories
Minute 2: Rest
Minute 3: Double KB Front Rack Carry
Minute 4: Rest

Thursday, July 26, 2018

Sisco

Workout of the Day

A.
For time:
50 Wall-Balls (20 / 14)
40 Box Jumps (24 / 20)
30 Handstand Push-ups
20/15 Strict Chin-Ups
10 Man Makers* (pick weight)
20/15 Strict Chin-ups
30 Handstand Push-ups
40 Box Jumps
50 Wall-Balls

* 1 Man Maker is: 1 push-up with hands on DBs + 1 row each arm + squat clean thruster

Rx+ 12/10 ft target, RMU, 50/35s
Masters: 14/10, 20/16, seated DB presses

Wednesday, July 25, 2018

B Lamb

The 5th Annual Forte Summer Throwdown is Comp is exactly 30 days away (Saturday, August 25)! The random draw for partners is happening.
Sign up to compete HERE
Sign up to judge/ volunteer HERE

Workout of the Day

A.
Every 6 minutes, for 24 minutes (4 rounds):
30/24 Calories on Rower
20 Sumo Deadlift High-Pulls (105 / 70)
10 Burpee Box Jump Overs – Facing (24 / 20)

Rx+ 135/95, 30/24 inches
Masters: 75/55, 20/16 inches

B.
Optional:
Every minute, for 8 minutes, AMRAP:
Min 1: Russian Twists (35 / 20)
Min 2: Abmat Butterfly Sit-ups

Tuesday, July 24, 2018

Workout of the Day

A.
Bench Press 6-6-6-6-6
Increasing the weight by feel, build to a heavy set of 6

B.
AMRAP in 12 minutes of:
2-4-6-8-10-12-14-16-18 etc of:
Hand Release Push-ups
Alternating DB Hang Power Clean and Jerks (50 / 35)

At minute 0:00, 3:00, 6:00, and 9:00:
Run 200m (and pick up where you left off)

Rx+ DB hang clean and squat jerks 
Masters: 35/20

Monday, July 23, 2018

Kailey loves front squats

Workout of the Day

A.
Front Squat 6-6-6-6-6-6
Every 2 minutes, for 12 minutes (6 sets)
Increasing the load each set, build to a heavy set of 6

B.
AMRAP in 14 minutes of:
50-40-30-20-10 rep rounds of:
Double-unders
Abmat Butterfly Sit-ups

-Right Into-

10-20-30-40-50 rep rounds of:
Front Rack Reverse Lunges (105 / 70)
Pull-ups

Score is total reps
(part 1 is 300 reps, part 2 is 300 reps)

Rx+ 125 / 85, BarMU (5-10-15-20-25 reps)
Masters: 85/55

Saturday, July 21, 2018

REMINDER: No Open Gym this Sunday. Sorry for any inconvenience! 

Workout of the Day

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

Two rounds of:
50/40 Calorie Bike or Row:
50 Pull-ups

Right into:

Two rounds of:
50 Hang Power Cleans (95 / 65)
100 Double-unders

Right into:

Two rounds of:

50 Back Squats (95/65)
50 Burpees 

Rx+ 115/75, chest to bar
Masters: 75/55

Friday, July 20, 2018

Throwback

FYI: No Sunday Open Gym this weekend. Sorry for any inconvenience! Things to do instead: go for a walk, a hike, a swim, a bike ride, do 200 burpees, etc. 

A.
AMRAP in 8 minutes of:

1-2-3-4-5-6-7-8-9-10 etc of:
Shoulder to Overhead (135 / 95)
Burpee Box Jumps (facing – not over 24/20)

Rest 3 minutes

B.
AMRAP in 8 minutes of:
2-4-6-8-10-12-14-16 etc of:
Ball-Slams (pick weight)
Russian Twists (w/ slam-ball)

Rest 3 minutes

C.
AMRAP in 8 minutes:
3-6-9-12-15-18 etc of:
Deadlifts (135 / 95)
Wall-Balls (20 / 14)

Rx+ 185/125, 30/24 inch box,  50/40 slam ball, 30/20 (med ball)
Masters: 95/65, 20/16 inches, deadlift: 115/75, medball 14/10

Thursday, July 18, 2018

John G

The 5th Annual CrossFit Forte Partner Summer Throwdown is just shy of 1 month away (August 25th)

I am toying with the idea of partnering folks up with people randomly. For example, I would put all the names of the Female Rx division in a hat, pull two names out, and voila: those two ladies would be partners. Let me know what you think.

Workout of the Day

A.
Power Clean + Push-ups
Every minute, for 10 minutes:
3 power cleans at 70% + 10/8 push-ups

Rx+ 12/10 push-ups
Rx++ 15/12 push-ups

B.
Every minute, for 10 minutes:
12 Kettlebell Swings (53 / 35)
12 Air Squats

Rx+ 14/14
Rx++ 16/16
Masters: 35/26

C.
Optional:
Three rounds of:
25 Abmat Butterfly Sit-ups
1 Minute Push-up Plank

Wednesday, July 18, 2018

Christiana

The 5th Annual Members-Only Partner Competition will take place Saturday, August 25th.
Sign up to compete HERE

Sign up to judge/ volunteer HERE

Workout of the Day

A.
For time:
25 Chest to Bar Pull-ups
50 Calories on Row
50 Box Jump Overs (24 / 20)
25 Chest to Bar Pull-ups

Rest 5:00

Then, at minute 20:00, complete:

B.
For time:
25 Toes to Bar
50 Calories on Assault Bike
50 Walking Lunges with Plate Overhead (45 / 35)
25 Toes to Bar

Rx+ 50 CTB, 50 TTB, 55/45

Tuesday, July 17, 2018

Split Jerk

The 5th Annual Members-Only Partner Competition will take place Saturday, August 25th.
Sign up to compete HERE

Sign up to judge/ volunteer HERE

Workout of the Day

A.
Bench Press 5-5-5-5-5
Build to a heavy set of 5

B.
AMRAP in 10 minutes of:
10 Alternating DB Snatch + Push Press (50 / 35)
30 Double-unders

Rx+ 70/50, UB
Masters: 40/25