SFECC Community Challenge Winners

Welcome to CrossFit Forward

CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns or movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

Workout Of the Day

  • Cooper test... And mooooooooore

    Back squat- 3@8 with 5 repeats

    While warming up your Press, work on your handstand... 5 attempts at handstand holds either freestanding or chest to wall
    Press- 1@9 drop 10% and perform 3 sets for near max reps

    Cooper test- run max distance in 12 minutes
    Rest 3 minutes
    Row max calories in 5 minutes



    Bottoms up KB press 15x3
    Unilateral KB Row 15x3(superset)

    80 Pistols for quality... Weighted if at all possible.

    50 Hollow Rocks, 50 V-ups, 50 Tuck Ups for quality in as few sets possible.


    5x5:00 @8rpe with 1:00 rest

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5933 Plank Rd
Fredericksburg, VA 22407
(540) 226-9560

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