Wod News

Programming for New Year’s Week

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 »

Week of December 22nd

  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 »

Forward’s Annual 12 Days of Christmas/Fitness and Potluck Breakfast

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 »

It’s Saturday!!!! Do You Want To Build A Snowman?

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 »

Week Of December 15th

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 »

Wod: Workout Of The Day, December 14, 2019

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 »

Wod: Workout Of The Day, December 13, 2019

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 »

Wod: Workout Of The Day, December 12, 2019

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 »

Wod: Workout Of The Day, December 11, 2019

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 »

Wod: Workout Of The Day, December 10, 2019

The only bad workout is the one that didn’t happen Jedi Master Skill: Go every 1 min: Handstand Walk: 10x 50 ft Wod: Complete as many rounds as possible in 18 mins of: 75 Double Unders 25 Front Squats, 45/35 lbs 15 Strict Press, 45/35 lbs 10 Box Jumps, 24/20 in 5 Ring Muscle-ups Jedi… Read more »