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.

Black Wall with Logo

Workout Of the Day

  • DU-WB-PU

    Front Squat - Alternating 10 min EMOM- a) 3 reps @82.5% b) Max MUSCLE UPS in :30 sec

    Push Press- Alternating 12 min EMOM- a) 3-4 reps @ 82.5% b) Max Box Jumps 24/20 in :30 sec

     

    Conditioning- 

    50 Double Unders

    40 WallBalls 20/14 to a 10' target

    30 Pull-Ups

    50 Double-Unders

    30 Wall-Balls

    20 Pull-Ups

    50 Double-Unders

    20 Wall-Balls

    10 Pull-Ups 

    50 Double Unders

     

    Accessory-

    Double KB Press- AHAP 10x3

    50-50-50 HOLLOW ROCKS-VUPS-TUCKUPS

    AEROBIC- (10 min @ 8-8.5 rpe- 5 min @ 6) x 2 rounds


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