Welcome to CrossFit Forward

CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

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Workout Of the Day

  • EMOMS

    WEIGHTLIFTING/STRENGTH/

    Snatch x 3 - 5 sets on 1:30 starting with 65% and adding weight each set
    10 min alternating EMOM a) 3-4 BACK SQUAT @ 82.5% b) a set of Strict Pull-ups to near max


    CONDITIONING-

    10 Min EMOM

    6-10 Burpees to a Target

    and

    6-10 C2B Pull-Ups

    (yes, just like we did before... both are performed each minute)

     


    ACCESSORY-

    SNATCH GRIP PRESS- 5repsx5

    50 Hollow-Rocks/50 V-Ups/50 Tuck-Ups

    AEROBIC DEVELOPMENT

    20 min Run for Distance


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