Jedi Master Skill: 100 ft Farmers Carry 10 x 1 Workout: Alt EMOM For 20 Minutes: Odd: Bike for Calories 15/12 3 Position Power Cleans (floor, below the knee, above the knee) Jedi Knight Skill: 100 ft Farmers Carry 10 x 1 Workout: Alt EMOM For 20 Minutes: Odd: Bike for Calories 12/10 3 Position… Read more »
Jedi Master Skill: Single Arm DB Hang Clean and Jerk: 1 x 5 Workout: AMRAP In 20 Minutes: Row 500m 10 Burpee Pull Ups Run 400m 10 Burpee Box Jump Overs 24/20 Jedi Knight Skill: Single Arm DB Hang Clean and Jerk: 1 x 5 Workout: AMRAP in 20 Minutes: Row 500m 10 Burpees to… Read more »
Jedi Master Skill: Death By Handstand Push Ups Min 1: 1 HSPU Min 2: 2 HSPU Min 3: 3 HSPU etc. Workout: Every 2 Min for 20 Min 5 Strict Pull – Ups 10 L/10 R Single Arm DB Row Jedi Knight Skill: Death By Dumbbell Presses Min 1: 1 Dumbbell Press Min 2: 2… Read more »
Jedi Master Skill: Overhead Squat 5 – 4 – 3 – 2 – 1 Workout: 100-80-60-40-20 Double Unders 21-15-12-9-6 Overhead Squats (95/65) Jedi Knight Skill: Overhead Squat 5-4-3-2-1 Workout: 100-80-60-40-20 Double Unders or Singles 21-15-12-9-6 Overhead Squats (65-35) Padawan Skill: Front Squat 5-4-3-2-1 Workout: 100-80-60-40-20 Singles 21-15-12-9-6 Front Squat (athlete chooses weight)
CrossFit Forward is proud to host our friends from CrossFit HQ Seminar Staff for a Level 1 Seminar in Fredericksburg, VA on January 11th and 12th 2020. This is a great opportunity for individuals aspiring to be CrossFit Trainers who live in the Fredericksburg area to attend a Level 1 Certificate course close to home…. Read more »
WE SURVIVED 20.1 Grab a partner and split the reps however you like. Only one person works at a time Jedi Master Workout: For time 100 Wall Balls, 20/14 lbs 100 Pull-ups 100 Sit-ups 100 Air Squats 100 Push-ups 100 Assault Bike Calories 100 Kettlebell Swings, 53/35 lbs Jedi Knight/Padawan Workout: For time 50-100 Wall… Read more »
WOD CrossFit Games Open 20.1 15 Minute Time Cap Master Jedi 10 Rounds 8 Ground to Overhead 95/65 10 Bar Facing Burpees Jedi Knight 10 Rounds 8 Ground to Overhead 65/45 10 Bar Facing Burpees * May step over the bar on Burpees Padawan 10 Rounds 5 Ground to Overhead (athlete chooses weight)… Read more »
The 2020 CrossFit Games season is upon us! Our once a year (except for this year) worldwide CrossFit competition is here and everybody gets a shot and signing up and throwing their names in the hat for a chance to get to the CrossFit Games! Prove your fitness! What does all this mean? The first… Read more »
Alt EMOM 20 8L/8R Single Arm DB Row 15 GHD Sit Ups Skill: 50 Strict Handstand Push Up
Skill: 3 Front Squats Every 3 min for 15 For Time: 10 Rounds 1 Squat Clean 225/155 10 Push Ups 15 Air Squats
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!!