08/16/2018

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.

Squat Clean (1-1-1-1-1)
Take 15-20 Minutes to Establish 1RM.
07/09/2018 Squat Clean Metcon (Time)
For Time:
18 Squat Cleans, 95/65#
2 Burpees
14 Squat Cleans, 135/95#
6 Burpees
10 Squat Cleans, 155/105#
10 Burpees
6 Squat Cleans, 185/135#
14 Burpees
2 Squat Cleans, 205/145#
18 Burpees

Record the time to complete.

Competition Standard (Rx+):
Barbell: 135/95#, 155/105#, 185/135#, 205/145#, 225/155#
Bar Facing Burpees

Masters 55+ (Rx):
Barbell: 45/35#, 75/55#, 95/65#, 115/85#, 135/95#

Scales:
Barbell: Start lighter then make 4 total jumps in weight

WORKOUT OF THE DAY