Are you ready for Coach Danny’s post Thanksgiving Workout? We are having only one class today at 12:00pm. The Walker Special Scale as needed Teams of 2 for 3 rounds 50 Wall Balls 50 Kettlebell Swings 50 Lunges 50 Alternating Kettlebell Snatches 50 Medicine Ball Cleans 50 Kettlebell Push Press (switch arms after every… Read more »
Happy Thanksgiving from our family to yours!!! Enjoy this time with family and friends. Tomorrow we will have one class at 12:00pm.
“Happy Healthy Parents Make For Happy Healthy Children” Jedi Master Skill: Sumo Deadlift 5×2 Wod: 5 rounds, 30 secs per station, for reps: Sumo Deadlift High-pull, 95/65 lbs Rest 30 secs Ring-Dip Rest 30 secs Jedi Knight Skill: Sumo Deadlift 5×2 Wod: 5 rounds, 30 secs per station, for reps: Kettlebell Sumo Deadlift High-pull, 53/35… Read more »
It takes time, patience and most of all practice to learn a new skill. Don’t give up. Hard work pays off. Jedi Master Skill: Single Arm Dumbbell Strict Press 10-10 Build to a 10RM for each arm (log L and R load separately). Wod: Complete as many rounds as possible in 10 mins of: 8… Read more »
How do you choose to recover after the coach yells “time”? Nice Andy prefers a towel over his face. Jedi Master Skill: Alternating EMOM for 10 mins: Row 15 Calories 15 Burpees Wod For time: 30-20-10 reps Hang Squat Clean, 95/65 lbs Pull-up Jedi Knight Skill: Alternating EMOM for 10 mins: Row 12 Calories 12… Read more »
Are you ready for the week ahead? Thanksgiving is a wonder time to spend with loved ones all while indulging on our favorite foods. Be sure to plan ahead what days and times you will be training. Enjoy the holiday week but do not neglect your training. Below are our hours for this week…. Read more »
Community is everything at CrossFit Forward. Find your tribe and call them family.
Benda is experiencing GPP (General Physical Preparedness) at it’s finest. Gotta love the Assault Bike. Jedi Master Skill 5 Rounds for Quality 10 Alt DB Front Rack Lunges 10 L/R DB Single Leg Romanian Deadlifts 5 Rounds 15 Deadlifts 225/155 7 Bar Muscle Ups Jedi Knight Skill 5 Rounds For Time 10 Alt DB Front… Read more »
There is always something new to learn. Jedi Master Alt EMOM 21 15 Cal Row 10 Strict HSPU 5 Weighted Strict Pull Up Skill 1 x 1 Jedi Knight Alt EMOM 21 12 Cal Row 10 Pike Push Ups 5 Strict Pull Up Skill 1 x 1 Split Jerk Padawan Alt EMOM 21 8 Cal… Read more »
” A great coach tells you what you need to hear, not what you want to hear.” Jedi Master Skill Front Squat 10 – 8 – 6 – 4 – 2 21 – 15 – 9 Squat Clean 135/95 Box Jump 30/24 Jedi Knight Skill Front Squat 10 – 8 – 6 – 4 –… Read more »
This weekend we had 30 Forward athletes throw down for Fall Festivus at Forward! Nothing beats the thrill of sweating it out side by side with your fellow gym mates, leaving it all on the floor, chasing that last rep. Win or lose, it was a great experience for everyone. I can’t wait for the 2021 Open in February!! Here are the results from the competition:
Novice Female: Rachel and Lyndsey tied for 1st, Kathleen in 2nd, and Ella and Mary tied for 3rd
Novice Male: Jacob in 1st, Patrick in 2nd, Brian in 3rd
Masters Female: Tiffany in 1st, Amy and Julie in 2nd, Pam in 3rd
Masters Male: Ed in 1st, Bill in 2nd
Intermediate Female: Valerie in 1st, Melina in 2nd, Becca in 3rd
Intermediate Male: Greg in 1st, Bob in 2nd, George in 3rd
RX Female: It was just me, so I was first and last!
RX Male: Danny in 1st, Mike in 2nd, and Justin in 3rd
Nice work to EVERYONE who competed, cheered, and contributed to the amazing energy we had at Forward this weekend. My heart is so full with love for our community!
We weren’t the only ones competing this weekend! The first phase of the CrossFit Games took place this weekend, and narrowed down the field of competitors to 5 men and women. No surprise, three of the ten are COMPTRAIN ATHLETES!! That means that they use a lot of the same programming that we do. Just further evidence that we just need to trust the process and the results will come!
This week is going to be very challenging, especially if you’re still sore from last week/this weekend. But it’s nothing that we can’t handle! We have a good mix of some moderately short and long workouts this week, along with some fun strength pieces. Don’t forget to check the white board for some extra work that you can do on your own!
Just a reminder that afternoon classes are going to be different this week!! There will be a 3:30, 4:30, 5:30, and 6:30 class from now on (no 6:30 on Fridays). Also, if you’re an early morning person, don’t forget that we have a 6:30 a.m. class now as well!
Looking forward to seeing everyone this week!!