Monthly Archives: February 2012
Wednesday 3-1-12
Wednesday 3-1-12
Run 200M
15 Walking Kettlebell Swings 55lbs
20 Box Jumps
5 Rounds
Rest 90 Seconds between rounds.

Rachael and Dawn doing step ups during the Workout of the day at Forged Fitness in N. Raleigh.
Tuesday 2-28-12 Adventure Race
Tuesday 2-28-12
3 Power Snatch 135lbs
6 Front Squats
10 Weighted Step Ups (each leg)
5 Rounds for time.

Steve Brush and Alan Moore just before the Go Ruck Challenge in Raleigh. Forged Fitness members have completed numerous physical challenges Like the GO Ruck, Muddy Buddy, Tough Mudder, Warrior Dash and any other adventure race you can come up with. If you are interested in doing events such as these give us a call and get set up on your 30 Day FREE trial. 919-877-7448
Go Ruck Challenge!!
So we all met at Moore Square. Everyone was very excited and ready to get started. We met our cadre (instructor – Patrick), signed waivers, heard his ground rules, picked a battle buddy, and lined up in two columns with our 40lb packs. We walked for about 10 feet and Patrick instructed us to fireman’s carry our BB with packs. This is where things started to change a bit. For some reason everyone clicked their common sense button to the off position. People were running in front of cars, stopping in the middle of the street…..yes, both while carrying their BB. I actually got dropped in the street. That was the absolute last straw with our cadre. Understanding that cadre’s are active duty Special Ops guys, he exploded into a storm of yelling and cussing at all of us. He unloaded a plethora of f-bombs on us that I thought he was going to punch someone in the face. LOL. Keep in mind that this is downtown Raleigh at 10:30. A lot of people out and about. The yelling and cussing would be heard for the next 11.5 hours. The yelling and cussing created more chaos and causing us to be more stupid. LOL. For the next 3 hours, we must have done 1000 pushups, a mile of crabwalks and bear walks. During one of our breaks, he told of some of his military experiences and described what our mission was going to be tonight. We were told we were to extract a piece of equipment and a body from a hostile area and transport said items to a designated LZ. We had 3 hours to accomplish. Equipment = 800 lb log, Body = 50lb mannequin, and the team weight (30 lb fire hose). We carried that all itesm for the next 4 hours. Missed our time and were greeted with more f-bombs. He pointed out the mistakes we had made the last 4 hours and that we never worked as a team. More exercises. We finally rolled back into Moore Square 10:10AM. My shoulders and feet were so sore but I still had a smile on my face. Good experience…mentally and physically.
Monday 2-27-12 Pull Ups anyone?
Monday 2-27-12
Run 400M
12 Pull Ups
20 Push Ups
30 Sit Ups
4 Rounds

Marques doing dead hang L-sit pull ups. If you want to really build your strength and work your core at the same time give these a try.
Reminder:
Tuesday starting at 4PM Chris will be doing body fat testing in Cary.
Wednesday he will be in N. Raleigh starting at 4 also. Sign up sheets are up front.
Friday 2-24-12 Tabata Friday
Friday 2-24-12
“Tabata This”
Push Press (bar)
Row for Calories
Sit Ups
Kettlebell Swings

Judy Cates doing sumo high pulls during a workout. What great strides Judy has made. Look out for her at the St. Pattys day race.
Thursday 2-23-12
Thursday 2-23-12
15 Hang Squat Cleans 155lbs.
20 Wall Balls
5 Rounds

Some of the kids martial arts students having fun playing tug-o-war on bring a friend night.
Wednesday 2-22-12
Wednesday 2-22-12
10 Bent Over Rows
Hop through Parallettes
15 Toes to Bar
20 Push Ups

An evening class at Forged Fitness doing Pull Ups. Notice the scalability with the bands and the ring rows. No matter where you are fitness wise today you CAN do these workouts.
Tuesday 2-21-12 FitKids
Tuesday 2-21-12
3 Stiff Leg Dead Lifts
3 Snatch Grip High Pulls
3 Power Snatches
6 Overhead Squats
6 Rounds

Sue Fathi doing Fit Kids with a few on Presidents day. Ready to get your child into shape?
Monday 2-20-12 Twilight Workout
Monday 2-20-12
Row 250 M
9 DB/KBThrusters 40lbs.
Row 500M
15 Thursters
Row 1000M
21 Thrusters

Here are some of the evening folks at Forged Fitness working out at twilight. Are you ready to get your workout on? Summer is coming do not put off getting in shape call 919-877-7448 to get started on your 30 day FREE trial today.
Friday 2-17-20 Jason Gore’s Travels
Friday 2-17-20
20 Wall Balls 20 Lbs
15 Weighted Sit Ups 30lbs
10 Deadlifts (bwt)
5 Rounds for time:

Where in the world is Forged Fitness member and coach Jason Gore? Mr. Gore enjoys traveling around the world to help other less fortunate individuals. From the beauty in the shot I am think this is a pretty good gig.



