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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.


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Workout Of the Day

  • So here's one of the SuperFit Pro division WODs

    12 minutes to find 1rm Clean and Jerk.
    (Start @ 80%. After each attempt, whether it's successful or not, you must row 25/20 calories before your next lift.

    Strength- in 15 min complete
    Back squat- 2 sets of 12 reps using 20 rep max weight with 1:00 rest
    Press 5 sets of 3-5 reps emom with 8rm

    10 min AMRAP
    10 C2B
    50 DU
    10 S2O 155/105

    On a 15 min clock
    8 minutes to build up to a heavy single Snatch
    Then 7 min "AMRAP"
    10 Box Jumps 30/24
    Max strict MU directly into near max Kipping MU

    4x1000m row

    Rest 1:1 - try to hold slightly faster than 2k pace


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

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