Category Archives: Deload and Transition Week

Deload & Transition Week | 3/13/17 – 3/19/17

Reminder: There will be no classes on Saturday because of WOD Crawl V! Feel free to come watch and hang out if you are not participating. Participants please be here at 8:30am. __________________________ Monday 3/13 A. Upper Push  5RM Bench Press Sets: 4-5 climbing to 5RM Rest: 2 min between efforts Tempo: 20X1 Upper Pull […]

Weekly Training WODs Deload Week | 1/16/17 – 1/22/17

  Weekly Training WODs for Deload and Transition Week Monday 1/16 Warm Up Z1 5 min 10 Pull Up :30s Monster Walk 20 Push Up :30s Monster Walk 30 Air Squats *Be DONE with your warm up by 5min past the hour A. Upper Body Pull EMOM 10 3-5 Reps B. Z1 40 minutes *Hop […]

Weekly Training WODs | 11/21/16 – 11/27/16

______________________ DELOAD WEEK WORKOUTS Monday Warm Up Z1 5 Min 2 Sets of 5 Pull Up, 10 Push Up, 15 Air Squats Mobility as needed Review and demo movement A. Row Test 4 x :30/:30 *Score is Meters per :30s B. Front Squat 5RM *15 min to establish a 5RM Front SquatCool Down 50 GHDSU […]

Weekly Training WODs | 9/26/16 – 10/2/16

Good luck to all Fort athletes running O2X on Saturday. Run fast and take chances! DELOAD AND TRANSITION WEEK WORKOUTS: Monday 9/26 A. Sorensen Test 2 min is the goal This proves postural strength through your back side! B. Side Bridge (Left and Right) :90 seconds is the goal This proves good strength and stability through […]

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 […]

Weekly Training | 5/30/16 – 6/5/16

Upcoming…. Saturday, June 4. The Fort’s 5-Year Celebration. Join us for a Hero WOD at 9am followed by a bash to celebrate 5 successful years of business. Kids and families are welcome. Activities will include raffles, a joust ring and bouncy house! BYOB. Please bring a dish/dessert to share, some food will be provided. The […]

WEEKLY TRAINING | 3/28/16 – 4/3/16

REMINDERS: The Fort will be closed tomorrow for Easter Sunday. Enjoy your day. Heading into Week 2 of the Nutrition Challenge. Stay strong!!! This week is our deload week. Let’s have some fun and change up our training a bit. April 4-10 is Free Trial Week. Tell your friends and family who might be interested […]

Weekly Training Deload and Free Trial Week | 12/7/15 – 12/12/15

Holiday Trunk Show Wednesday, 12/9, 4-7PM. All are welcome! Lululemon, No Bull Project and Paleo Power Meals This will be an awesome event! Deload and Trial Week Daily Training Monday 12/7 Warm Up  Movement Prep! Review the Basics! Air Squats KBS Push Ups Pull Ups 3 sets Not For Time x 5 Reps Each *Take plenty of […]