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

  • One of those running clock mash up metcons.... and weightlifting and strength of course.

    WEIGHTLIFTING- Every 2:00 for 5 rounds perform 6 touch and go Clean and jerks @65% and 8-10 Box Jumps 24/20

    STRENGTH- alternating 10 min EMOM

    a) 1st min 80%x4, 3rd minute 85%x2, 5th min 87.5% x2, 7th min  90%x1-2, 9th min go 80%x 1 shy of failure (9RPE) Donut Miss!!!

    b) a small set of Strict HSPU followed by a bigger set of Kipping HSPU

    CONDITIONING-
    On a 12 minute clock
    0-4:00 complete AMRAP Wallballs
    4:00-8:00- Amrap
    25 c2B PullUps
    50 Double Unders
    8:00-12:00 Row for max Calories

    ACCESSORY-

    Tempo Strict Pull-Up 3131 MEx3 sets

    Double KB Press 8x4 AHAP

    GHD Sit-up x 15-20 x 5

    Lactate- 5 rounds :20 sec Airdyne SPRINT. 2:00 rest

RSS Feed

Announcements

  • Forwards 2015 CrossFit Open

    Registration is live for the 2015 Open. A lot of new things going on this year so make sure to check out all the changes and get signed up. The open is not just for the elite competitors in CrossFit who are going to Regional's and the Games. The open is about coming together as a community and putting all of the hard work you have committed to throughout the year to a test. A test amongst the entire world no matter what your age, skill level, or physical fitness levels. The open provides a measurable platform that can be utilized measure progression from year to year with your fellow athletes. This year the Open has introduced a Scaled division for anyone who has concerns of performing the workouts at the prescribed loads.

    This year we are going to run things a little bit different than previous years. We are going to complete the workouts as a community this year offering two opportunities for everyone to complete the workouts together. This will include everyone from Forward no matter the skill level of each athlete. We proved how strong our community is during SFECC and we want to carry this positivity into the Open so Forward can continue to show the region how hard we train on a daily basis. The first heat will go on Friday at 1230 with warm-ups starting at 1130. Workouts will be ran from 1230-230pm only on Fridays. There will be no 1230 WOD on Fridays through the 2015 Open. Saturday morning will be the next day to complete the workouts. Warmups will begin at 0800 with the first heats starting at 0900 until all athletes have finished. The Open Workouts will be held in place of the Saturday workouts with a Potluck following each event. A Private group is created for all athletes participating in the Open which will house further details of each workout and Potluck information. At the conclusion of 15.1 we will also announce the winner of the CFF SFECC Community Grand Prize of a 6-Month Free Membership.

    We look forward to see everyone at Forward participate in this years open.

    http://games.crossfit.com/announcements/2015-open-registration-live


     

RSS Feed