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

  • MASH

    Front Squat - Alternating 10 min EMOM- a) 2 reps @85% b) Max MUSCLE UPS in :30 sec

    Push Press- Alternating 10 min EMOM- a) 2-3 reps @ 85% b) Max Box Jumps 24/20 in :30 sec


    Conditioning-

    Set a running clock for 15:00

    0-5:00

    15-12-9

    T2B

    Thruster 115/75

     

    5:00- 10:00

    30 Wall-Balls

    21 Pull-Ups

    20 Wall-Balls 

    15 Pull-Ups

    10 Wall-Balls

    9 Pull-Ups

     

    10:00-15:00

    AMRAP

    CALORIE ROW

    If you are still not done with the second piece, continue until you finish, then you may get on the Rower and start accumulating CALORIES... Your score for this workout is total Calories rowed.


    Accessory-

    Double KB Press- AHAP 8x4

    50-50-50 HOLLOW ROCKS-VUPS-TUCKUPS

    AEROBIC- 30 min @ a 6.5-7


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