Lindsay Williams

WOD: Workout of the Day October 17, 2019

 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 »

WOD: Workout of the Day October 16, 2019

 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 »

WOD: Workout of the Day October 15, 2019

 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 »

WOD: Workout of the Day October 14, 2019

 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)

Level 1 Seminar

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 »

WOD: Workout Of The Day October 12, 2019

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: Workout of the Day October 11, 2019

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 »

What does the CrossFit Open mean to you?

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 »