08/15/2018

Announcements!!
1. Mayhem on the Mountain, August 18th and 19th
Sign up to volunteer or judge Saturday and Sunday.
We also need help with set up and tear down of the rig and equipment
Friday and Sunday afternoon.
You will get free shirt, meals, and drinks!

2. We will be in the new building starting Monday, August 20th!! The new address is 2301 Old Columbiana Road

3. August Video Challenge!!
Same Rules and Prize as the Photo Challenge. So post videos using #forgefitnessvideochallenge to have a chance to win a Heart Rate Monitor.

Metcon (Time)
5 RFT:
500/400m Row
12 Alternating DB Snatches, 50/35#
16 Walking Lunges
20 Russian Twists, 35/25#
*1 Burpee at the top of each minute

Record the time to complete.

Competition Standard (Rx+):
OH Walking Lunges
3 Burpees at the top of each minute

Masters 55+ (Rx):
MB: 14/10#
DB: 35/25#

Scales:
DB: 35/25#, 25/15#, or lighter
MB: 14/10#
Plate: 25/15# or lighter

WORKOUT OF THE DAY