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.

Workout Of the Day

  • UGH!!! More Rowing and Running

    Bench- 15min- 2@7,2@8,2@9,do 2 drop sets (load 10%) for max reps

    Deadlift- 15 min
    1@7,1@8,1@9 with 3 drop sets (5%)

    Dedicate 4-5 attempts at practicing both strict toes to bar and then efficiency of Kipping.

    Conditioning- 15 min cap

    Row 1000
    100 KB swings 24/16
    Run 1000

    ACCESSORY-

    Bent Over Barbell Row/DB Bench superset- 10x3

    DB Fly/Strict tempo Pull-up X33 - 15x3/ max while holding perfect tempo x3

    Weighted back extensions with brief pause at top 12x4

    AEROBIC-
    4 rounds 3min @ 9.5RPE rest 2minute ( faster pace than last week)


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