Forging Elite Fitness

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WORKOUT OF THE DAY Tuesday 191105 Complete as many rounds as possible in 12 minutes of: 3 weighted pull-ups 6 push-ups on dumbbells 9 dumbbell squats ♀ 25-lb. DBs, use one for pull-ups ♂ 35-lb. DBs, use one for pull-ups

WORKOUT OF THE DAY Thursday 191107 For time: Run 1,600 meters Rest 3 minutes Run 1,200 meters Rest 2 minutes Run 800 meters Rest 1 minute Run 400 meters @CrossFitCourses 

WORKOUT OF THE DAY Wednesday 191113 5 rounds for time of: 30 wall-ball shots 30 box jumps ♀ 14-lb. ball to 9 ft., 20-in. box ♂ 20-lb. ball to 10 ft., 24-in. box

“It’s time for the @CDCgov  to be truthful with health professionals and all Americans, and to stop denying that it takes corporate money." @garyruskin  @pharmalot 

"Just hit the 1 year mark of CrossFit. ... It has really improved my life in many ways, not only helping my anxiety and losing weight, etc. but just realising that I am capable of so much more than I thought I was. Here's to many years in the future!"

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WORKOUT OF THE DAY Friday 191108 Workout 20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots ♀ 14-lb. ball to 9 ft. ♂ 20-lb. ball to 10 ft. Time cap: 20 minutes Scorecard:

WORKOUT OF THE DAY Sunday 191110 4 rounds for time of: Run 400 m 50 walking lunges


“60 years old and 6 strict pull-ups in a row! Go Marcia!” Via Flower City CrossFit

CrossFit, Inc. suspends use of Facebook and associated properties

Don’t mess with Gerry. Gerry deadlifting 205# after 70+ trips around the sun.

"Three missionaries walk into the gym... One of them takes me up on my bet. This was awesome!" @mandijanowitz 

So that's what the bands are for.

“I shouldn’t be able to do this ... that’s what I spent 27 years believing. But when you’re willing to push yourself, expand your boundaries, and understand that the avenue towards success is ... your own decision, you can do whatever the hell you want."

If burpees aren’t hard enough, you can always add a barrel roll. 🐶 📹 IG @teslatheminiaussie  #CrossFit