“Happy Healthy Parents Make For Happy Healthy Children” Jedi Master Skill: Sumo Deadlift 5×2 Wod: 5 rounds, 30 secs per station, for reps: Sumo Deadlift High-pull, 95/65 lbs Rest 30 secs Ring-Dip Rest 30 secs Jedi Knight Skill: Sumo Deadlift 5×2 Wod: 5 rounds, 30 secs per station, for reps: Kettlebell Sumo Deadlift High-pull, 53/35… Read more »
It takes time, patience and most of all practice to learn a new skill. Don’t give up. Hard work pays off. Jedi Master Skill: Single Arm Dumbbell Strict Press 10-10 Build to a 10RM for each arm (log L and R load separately). Wod: Complete as many rounds as possible in 10 mins of: 8… Read more »
How do you choose to recover after the coach yells “time”? Nice Andy prefers a towel over his face. Jedi Master Skill: Alternating EMOM for 10 mins: Row 15 Calories 15 Burpees Wod For time: 30-20-10 reps Hang Squat Clean, 95/65 lbs Pull-up Jedi Knight Skill: Alternating EMOM for 10 mins: Row 12 Calories 12… Read more »
Are you ready for the week ahead? Thanksgiving is a wonder time to spend with loved ones all while indulging on our favorite foods. Be sure to plan ahead what days and times you will be training. Enjoy the holiday week but do not neglect your training. Below are our hours for this week…. Read more »
Community is everything at CrossFit Forward. Find your tribe and call them family.
Benda is experiencing GPP (General Physical Preparedness) at it’s finest. Gotta love the Assault Bike. Jedi Master Skill 5 Rounds for Quality 10 Alt DB Front Rack Lunges 10 L/R DB Single Leg Romanian Deadlifts 5 Rounds 15 Deadlifts 225/155 7 Bar Muscle Ups Jedi Knight Skill 5 Rounds For Time 10 Alt DB Front… Read more »
There is always something new to learn. Jedi Master Alt EMOM 21 15 Cal Row 10 Strict HSPU 5 Weighted Strict Pull Up Skill 1 x 1 Jedi Knight Alt EMOM 21 12 Cal Row 10 Pike Push Ups 5 Strict Pull Up Skill 1 x 1 Split Jerk Padawan Alt EMOM 21 8 Cal… Read more »
” A great coach tells you what you need to hear, not what you want to hear.” Jedi Master Skill Front Squat 10 – 8 – 6 – 4 – 2 21 – 15 – 9 Squat Clean 135/95 Box Jump 30/24 Jedi Knight Skill Front Squat 10 – 8 – 6 – 4 –… Read more »
“Surround yourself around fitness minded people. Positivity can be so contagious!” Jedi Master Skill Bench Press 5 x 5 AMRAP 10 15 Push Ups 35 Double Unders Jedi Knight Skill Bench Press 5 x 5 AMRAP 10 10 Push Ups 20 Double Unders (D/U Practice) Padawan Skill Bench Press 5 x 5 AMRAP 10 10… Read more »
How do you recover when the coach yells “time”? Jedi Master 4 x 3 min AMREP 10 Snatches 135/95 Max Rep Burpee Over Bar Rest 1 min between rounds then A single set of Toes – to – bars for max reps Jedi Knight 4 x 3 min AMREP 10 Snatches 115/75 Max Rep… Read more »
Outdoor classes are in full swing, and we have added the 5:30 a.m. class for all of you early birds!! Plus, for those of you who like to kick off your weekend with a nice, grueling, partner workout, Saturday classes are back!! Join Coach Amanda at 8 and 9 on Saturday mornings. Still no word on when we can move classes inside, but we are excited for everyone to see the improvements we’ve been working on, and to play on the new skiergs!
If you are a teen/have a teen/know a teen that might want to try out a Teens class (ages 12-18), let us know. In the absence of organized sports and physical education classes, our kids have a lot of pent up energy that needs to get out. We are still working out what days/times classes will be, so stay tuned!
Lots of fun WODs this week!! It’s going to be HOT most days, so make sure you’re listening to your body and letting it acclimate. Make sure that you’re bringing your mat with you for class, as well as water and SUNSCREEN!!