Jedi Master/Knight AMRAP 22 10 Box Jumps 30/24 20 Calorie Row 4 Rope Climbs 20 Bike Cals Padawan AMRAP 22 8 Box Jumps 12 Calorie Row 4 Rope Pulls 12 Calorie Bike
The following will be our Winter Holiday Schedule at CrossFit Forward!!!! Christmas Eve Potluck Breakfast December 24th: Class at 0800/Breakfast at 0900 Christmas December 25th: Closed December 26th: Open Gym 8-10am and 1-3pm News Years Eve 3:30pm is last class New Years Day 9:00am Workout with the Coaches!!!! If you have any questions don’t hesitate to ask!… Read more »
Jedi Master For Time 100 Ring Rows Skill Bench Press 5 x 3 Jedi Knight For Time 100 Ring Rows Skill Bench Press 5 x 3 Padawan For Time 60 Ring Rows Skill Bench Press 5 x 3
Jedi Master Skill E2MOM 10 3 Squat Snatch AMRAP 7 3 Overhead Squats 95/65 3 Chest to Bar 6 Overhead Squat 95/65 6 Chest to Bar etc Jedi Knight Skill E2MOM Squat Snatch AMRAP 7 3 Overhead Squats 75/55 3 Pull Ups 6 Overhead Squats 75/55 6 Pull Ups etc Padawan Skill E2MOM Power Snatch… Read more »
Jedi Master Skill Power Clean 1 x 3 5 x AMRAP 3 3 Power Cleans 135/95 6 Ring Dips 9 DB Goblet Squats 50/35 Jedi Knight Power Clean 1 x 3 Skill 3 Power Cleans 115/75 5 x AMRAP 3 6 Assisted Ring Dips 9 DB Goblet Squats 40/25 Padawan Skill Hang Power Clean 1… Read more »
Saturdays are for Partner Workouts 8 and 9am CrossFit 9:30 Weightlifting 10:30 Bootcamp Jedi Master Complete as many rounds as possible in 10 mins of: Run, 200 m 12 Thrusters, 95/65 lbs Directly into Complete as many rounds as possible in 10 mins of: 12 Burpees Over Bar 12 Overhead Squats, 95/65 lbs Jedi Knight… Read more »
CrossFit Games Open 20.4 Jedi Master/Jedi Knight 30 Box Jumps 24/20 15 Clean and Jerks 95/65 30 Box Jumps 24/20 15 Clean and Jerks 135/85 30 Box Jumps 10 Clean and Jerks 185/115 30 Single Leg Squats 10 Clean and Jerks 225/145 30 Single Leg Squats 5 Clean and Jerks 275/175 30 Single Leg Squats… Read more »
Happy Halloween!! Who’s coming in to burn off all their Halloween treats? CrossFit Classes 12:30 and 5:30pm Fast Forward Bootcamp 7:30pm Jedi Master/Jedi Knight 20 Bike Cals 100 Row Cals 40 Bike Cals 80 Row Cals 60 Bike Cals 60 Row Cals 80 Bike Cals 40 Row cals 100 Bike Cals 20 Row Cals… Read more »
Jedi Master/Jedi Knight/Padawan AMRAP 10 Teams of 3 5 Sandbag Over Shoulders 100 Ft Sandbag Carry Stations 4 Rounds 1 Minute Station: Wall Ball Bike Calorie GHD Sit Up Rest
Jedi Master Skill Strict Press 10 – 8 – 6 – 4 – 2 AMRAP 9 3 Strict Press 95/65 3 Toes to Bar 6 Strict Press 95/65 6 Toes to Bar etc… Jedi Knight Skill Strict Press 10 – 8 – 6 – 4 – 2 AMRAP 9 3 Strict Press 75/55 3 Knee… Read more »
We are back at it again tomorrow!! Just a reminder that we are going to be introducing a few new COVID precautions and procedures, so here are a few things to expect.
Classes will be limited to 7 athletes, so if you come during a busy class make sure you reserve your spot ASAP! If you choose not to attend the class you signed up for, PLEASE go in the app and remove your reservation so someone on the waitlist can attend.
Coaches will be taking all athletes’ temperatures when they arrive for class, so please be patient. If you have any symptoms whatsoever, DO NOT come to the gym. If you are coughing (with the exception of “Fran” cough) or appear to be sick in any way, the coach will ask you to leave.
We will continue our cleaning procedures, including mopping after every class and wiping down all equipment and surfaces.
Song’s weightlifting classes are postponed for one more week! Nutrition Bootcamp is continuing with no postponement.
I hope everyone is ready to hit the ground running, because we have an intense week ahead of us! We have a variety of strength portions, including powerlifting and Olympic lifting, and some fun, LONG workouts. There’s definitely something for everyone. You’ll also want to make sure you join us on Saturday for one of our three classes, as we will be doing a partner workout in honor of a very special person that day.
Let’s have a great week guys, and stay tuned for more info about the CrossFit Open, because we will be gearing up for it in the next week or two!!! FINALLY!!