“Surround yourself around fitness minded people. Positivity can be so contagious!” Jedi Master Skill Bench Press 5 x 5 AMRAP 10 15 Push Ups 35 Double Unders Jedi Knight Skill Bench Press 5 x 5 AMRAP 10 10 Push Ups 20 Double Unders (D/U Practice) Padawan Skill Bench Press 5 x 5 AMRAP 10 10… Read more »
How do you recover when the coach yells “time”? Jedi Master 4 x 3 min AMREP 10 Snatches 135/95 Max Rep Burpee Over Bar Rest 1 min between rounds then A single set of Toes – to – bars for max reps Jedi Knight 4 x 3 min AMREP 10 Snatches 115/75 Max Rep… Read more »
Saturdays are for partner workouts! Grab a partner and split up the work however you like with only one person working at a time Jedi Master For time: 30 Power Snatches, 135/95 lbs 80 Push-ups 40 Squat Snatches, 135/95 lbs 70 Handstand Push-ups 50 Overhead Squats, 135/95 lbs 60 Ring Dips Jedi Knight For time:… Read more »
Jedi Master Skill 5 – 4 – 3 – 2 – 1 Split Jerk AMRAP 9 12 Deadlift 135/95 9 Alternating Split Jerks 135/95 6 Bar Muscle Up Jedi Knight Skill 5 – 4 – 3 – 2 – 1 Split Jerk AMRAP 9 12 Deadlift 115/75 9 Alternating Split Jerks 6 Chest to Bar… Read more »
Jedi Master Skill Alternating Front Rack Stationary Lunge 5 x 10 AMRAP 20 10 Burpees to 6″ Target 20 Overhead Walking Lunges 45/35 Handstand Walk 50ft 10 box Jumps 30/24 Jedi Knight Skill Alternating Front Rack Stationary Lunge 5 x 10 AMRAP 20 10 Burpees to a 6″ Target 20 Overhead Walking Lunges 45/35 Bear… Read more »
Jedi Master 3 Rounds 3 Min Each Bike 1000m Max Rep Strict HSPU Rest Skill AMRAP 5 Barbell Bent Over Row 45/35 Jedi Knight 3 Rounds 3 Min Each Bike 800m Max Rep Pike Push Up Rest Skill AMRAP 5 Bent Over Barbell Row 45/35 Padawan 3 Rounds 3 Min Each Bike 600m Max Rep… Read more »
Jedi Master Skill Death By Hang Power Clean 135/95 Teams of 3 Row 4500 M in 500 intervals Jedi Knight Skill Death By Hang Power Clean 95/65 Teams of 3 Row 4500 m in 500 intervals Padawan Death By Hang Power Clean 65/45 Skill Teams of 3 Row 3600 m in 400m intervals
Jedi Master Skill E3MOM 18 2 Back Squats For Time: 30 Pull ups 30 Push Ups 120 Air Squats 30 Push Ups 30 Pull Ups Jedi Knight Skill E3MOM 18 2 Back Squat For Time: 20 Pull Up 20 Push Up 90 Air Squat 20 Push Up 20 Pull Up Padawan Skill E3MOM 18 2… Read more »
The Open is over and it’s time to get back to regular programming. Expect the weeks to be a little smoother and less redundant! Good stuff is ahead. Tomorrow we have 2 CrossFit classes to choose from. Three partner workouts that are 5 mins long each. See you bright and early for a great start… Read more »
Jedi Master 40 RMU 80 Cal Row 120 Wall Ball *Partition as you wish!* Jedi Knight 40 Pull Ups 80 Cal Row 120 Wall Ball *Partition as you wish!* Padawan 30 Negative Pull Ups 60 Cal Row 80 Wall Ball *Partition as you wish!*
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!!