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

  • Oh wait... More running and rowing on Friday? You say???

    Back squat- build up to a  2@9 drop 10% and go for near max reps for two sets

    While warming up your Press, work on your handstand... 5 attempts at handstand holds either freestanding or chest to wall
    Press- 5@9 plus 5 drop sets (5%)

    CONDITIONING-
    20 min cap
    2 rounds for time
    Run 1000m
    Row 1000m

     

    ACCESSORY-

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

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

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

    Aerobic-

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

     


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

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