This is the first full week post-holiday season, so for a lot of us that means getting back into our normal routines. Let’s start off making fitness a priority for ourselves. No matter how busy your schedule gets, it’s important to make time for yourself at the gym! The programming for this week is full… Read more »
Happy last week of 2019/first week of 2020!! This is also the last week of an alternate gym schedule due to the holiday season. Tuesday’s (New Year’s Eve’s) last class will be at 3:30, so be sure to make an early appearance before you go out to countdown to the New Year! The gym will… Read more »
Holy moly, guys!! It’s the week of Christmas!! What better way to celebrate than with your Forward Family? There are lots of chances to get in the box this week to burn off some of those well-deserved holiday calories. Monday features some classic CrossFit movements to start the week off (never miss a Monday)…. Read more »
Come and celebrate Forwards longest running tradition of the 12 Days of Christmas/Fitness. We only have one class so we pack the house. You can even choose to do this whole workout outside (dress accordingly) After the last person is done we all pile into the barbell side of Forward for breakfast and “recovery” drinks…. Read more »
Grab a partner and build a snowman for time: 100 Assault Bike Calories 100 Air Squats 100 Kettlebell Swings 100 Partner AbMat Sit-up + Med Ball Toss 100 Burpees 100 Kettlebell Sumo Deadlift High-pulls 100 Row Calories Only one person works at a time. Can start anywhere but can’t move to next movement… Read more »
Happy Week-Before-Christmas, Everybody!! The programming this week does not disappoint–it has something for everyone, whether you are a beginner or a more experienced athlete. WODs will vary in duration and include a variety of movements, including some movements we don’t see very often (strict pull-ups) as well as some classic favorites (box jumps, burpees). We’ve… Read more »
Grab a partner and come to support our local community! This event is FREE to everyone! Bring an unwrapped toy for The Marine Corps Toys For Tots!! Jedi Master Complete as many rounds as possible in 25 mins of: 100 Deadlifts, 135/95 lbs 100 Air Squats 100 Hang Power Cleans, 135/95 lbs 100 Push-ups 100… Read more »
Guess who’s coming home soon? Jedi Master Skill: Every 3 mins for 15 mins: Squat Snatch + Hang Squat Snatch Wod: Every 1 min for 15 mins, alternating between: 15 Bike Calories 2 Rope Climbs 10 Dumbbell Bench Press, pick load Jedi Knight Skill: Every 3 mins for 15 mins: 2 Hang Power Snatches +… Read more »
Anything is possible when you have the right people there to support you Jedi Master Skill: Back Squat 6×6 Wod: 30-20-10 reps, for time of: Med Ball Clean, 20/14 lbs Med Ball Push Press Toss, 20/14 lbs, 10/9 ft Jedi Knight Skill: Back Squat 6×6 Wod: 30-20-10 reps, for time of: Med Ball Clean, 16/10… Read more »
Surround yourself around fitness minded people. Positivity can be so contagious!! Jedi Master Skill: Deadlift : 3×3 Wod: 3 rounds for time of: 15 Deadlifts, 225/155 lbs 15 Toes-to-bars Jedi Knight Skill: Deadlift : 3×3 Wod: 3 rounds for time of: 15 Deadlifts, 185/125 lbs 15 Knees to Elbows Padawan Skill: Deadlift : 3×3 Wod:… Read more »
This week is going to be as awesome as last week! A few longer workouts, and a few movements we haven’t done in a while. Prepare yourself for some challenging cardio, too! I heard a lot of great feedback about the programming from last week, so I can finally let the cat out of the bag–we are now following COMPTRAIN programming!! I loved the Canadians, but I think this change is what’s best for us moving forward. If you haven’t heard of Comptrain, do a bit of background research and read up on Ben Bergeron. He trains a lot of Games athletes, including Katrin Davidsdottir. This does, however, mean that EVENTUALLY (not quite yet) we will be switching from Beyond the Whiteboard to SugarWOD. If you already have SugarWOD, we are listed under Forward Strength and Fitness.
Just a reminder to make sure you’re hydrating and that you’re coming to class properly fueled to work. If nutrition is something that you are struggling with, you’re not alone! We are here to help, and we have some Nutrition Services that can help you reach your goals. Shoot me a message if you want to chat about it!
I hope everyone is taking some time to enjoy summertime fun! Remember, we train in functional fitness to make us better at all types of physical activities. Let’s all try to branch out of our comfort zones and try something different! Kayaking, hiking, mountain biking, trail running… just the tip of the iceberg. Just don’t forget the sunscreen, guys!
Have a great week, and I will see you at the box!!