The Fort CrossFit Free Trial Week
Spots are Limited! Come in and experience our coaching, programing and community for an entire week. During our Free Trial Week you are welcome to attend any class on the schedule, we ask that you pre-register by sending us a message to make sure there is space available.
What to expect-
Each class will have a workout that can be scaled to any level of ability. Class will consist of warm-up, review and practice of movements and then a workout.
During your Free Week here at The Fort CrossFit we would also like to set up some individualized time to discuss your goals.
Come in and explore the benefits of CrossFit! We look forward to being part of your fitness journey.
Amazing crew for Murph 2016. Such a great morning honoring a true hero and remembering what this weekend is all about.

Amazing crew for Murph 2016. Such a great morning honoring a true hero and remembering what this weekend is all about.

Weekly Training | 7/25/16 – 7/31/16
Don’t forget! Next week, August 1-6, is FREE WEEK! If you have friends or family interested in experiencing what The Fort offers, this is their chance. Please email information@thefortcrossfit.com to sign up.
Workouts for deload and transition week:
Monday 7/25
“Django”
Partner WOD
10 Rope Climbs
25 Wall Walks
50 Tire Flips
75 Burpees
100m Farmer Carry (each)
*60 Pull Ups or Ring Rows Scale
*1 Person works at a time. Chip away and get ‘er done!
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Tuesday 7/26
A. Back Squat
B. Strict Press
C. Deadlift
*5 Reps Every 3rd Minute x 5 Sets
*Climbing Each Set
*15 min Each
D. Cash Out
GHDSU
Back Extension
5 x 15
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Wednesday 7/27
EMOM 30

1: Sled Push Down and Back
2: 10 BJSD (24/20)
3: 3 Push Jerk or Split Jerk
*Light to Moderate loading on the sled and S2OH. Go fast on the sled and practice PJ.
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Thursday 7/28
Make Up/Recovery Class at 8am
Sandlot Beach WOD 9:30AM
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Friday 7/29
A. Assault Bike 10 Min
*Max Cals
B. Front Squat
*5RM
C. Burpees
50 For Time
*10 min to Work for each
*5 Min Rest/Transition
*Compare to last deload week!
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Saturday 7/30
“DT”

5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 S2OH
155/105
*Go hard here. Honor the Fallen.
*In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Loretta looking strong on ring rows. She has now moved on to piked ring rows!

Loretta looking strong on ring rows. She has now moved on to piked ring rows!