SFECC Community Challenge Winners

Welcome to CrossFit Forward and CrossFit Rappahannock

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.

Announcements

  • CFR OPENING SATURDAY AUGUST 1st

    We would like to invite everyone to join us for our grand opening and community social. Whether you are a current athlete, thinking about joining, friends or family please join us in the first official workout at CFR! We will be running a 0800 and 0900 class. After the last class we are having our first of many community socials. Steven, Lindsay and Kent will be providing and grilling all the meat and would love if everyone could bring their favorite dish. This will be a great time for everyone to meet each other!!

    If you are attending please leave a comment below or on FaceBook with your dish so everyone has an idea of what to bring.

    https://www.facebook.com/events/473911092778083/

RSS Feed

Workout Of the Day

  • In which, Welcome Crossfit Rappahanock ( ͡° ͜ʖ ͡°)

    CrossFit Rappahanock officially opens today. WODS @ 08:00 and 09:00 followed by food and drinks @ 10:00 till whenever. Come one come all! ヽ(´▽`)/  

    WOD 1-
    In teams of two- one person works at a time.
    50 Burpees
    50 Air squats
    50 HSPU/ scale to regular push-ups

    WOD 2
    25 minute AMRAP

    Run 400m with a 45# plate
    Partner 1 max unbroken Wall-balls 20/14
    Partner 2 max unbroken pull-ups
    Run 400m w/ plate
    Partner 1 max unbroken pull-ups
    Partner 2 max unbroken Wall-balls
    ....
    Repeat until cap

    Teams of two. 1 plate per team. Partners must run the lap together. Both partners may work on their exercises at the same time. Sets must be unbroken to count. Score is total reps of pull-ups and Wall-balls.



RSS Feed

Follow Us On Facebook

CrossFit Forward Map

Contact CrossFit Forward

Email Us  
5933 Plank Rd
Fredericksburg, VA 22407
(540) 226-9560

CrossFit Rappahannock Map

      

Contact CrossFit Rappahannock

Email Us
24 Synan Rd. Unit 117
Fredericksburg, VA 22405
(540) 841-0888

Support Navy Seals