Crossfit Forever Strong

Penalty Push Ups

admin — Sun, 05 Feb 2012 23:05:44 +0000

I want to remind everyone that we will be closed this weekend od Friday night from 4-8 and all day
Sat. 7-12 so that we can go to Prescott and support our athletes. It is going to be a great time and I
expect us to have the largest cheering section around.

I think that there are still registration spots open for The Duet and the Kid’s Duet Workout. Register
here https://clients.mindbodyonline.com/ASP/home.asp?studioid=5135 if you are going to be up
in Prescott and want to compete in the Duet.

3 Rounds for Time:
20 Front Squats 95/65
20 Double Unders

Each Set of each exercise has to be unbroken if you put the bar down or miss on Double Unders it is an immediate 5 Push Up Penalty.

Strength and Endurance WOD’s 2/6 – 2/12

admin — Sun, 05 Feb 2012 22:41:27 +0000

Strength WOD’s:
Strength Programing this week will be the Same exercises on the same day as last week. The
differences will be that this week all sets will be 3 reps (Still max reps on set 3), and you will
increase all of your weight calculations from last week by 5 lbs on Shoulder Press and Bench
Press and by 10 lbs on Deadlift and Squat. (Ex. If you based your deadlift calculations last
week on 350 then this week you will base it off of 360)

#1. Shoulder Press
3 x 70%
3 x 80%
3+ x 90%

5 x 15 Dips
5 x 10 Chin Ups

#2. Deadlift
3 x 70%
3 x 80%
3+ x 90%
(Remember to raise your Max calculations by 10 lbs)

5 x 12 Romanian DL
5 x 15 Hanging Leg Raises

#3. Bench Press
3 x 70%
3 x 80%
3+ x 90%
(Remember to up your calculations from last week by 5 lbs)

5 x 15 DB Chest Press
5 x 10 DB Row

#4. Back Squat
3 x 70%
3 x 80%
3+ x 90%
(Reminder up your calculations last week by 10 lbs)

5x 15 Weighted Step Ups
5x 15 GHD Sit Ups

Endurance WOD’s
#1. Run 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds

#2. Row 4 x 500m, rest 90 seconds, hold all splits within 2-3 seconds

#3. Run 2 x 2M @ 5k pace, rest 5:00

Warm Up 2/6 – 2/12

admin — Sun, 05 Feb 2012 22:31:06 +0000

500 m Row
10 Scorpion Stretches
10 Turkish Get Ups (5 Each Side)
20 Goblet Squats
50 Double Unders
25 PVC Pass Through
15 PVC Overhead Squats

That’s A Lot of Running!

admin — Sat, 04 Feb 2012 02:27:38 +0000

There are still a few of you who said you were in for the Paleo Challenge but have not paid yet. Please do so by Monday if possible.

1 Round for Time:
400m Run
20 Deadlifts 225/155
400m Run
20 KB Swings 53/35
400m Run
20 Ring Dips
400m Run
20 Box Jumps
400m Run
20 Burpees
400m Run
20 Pull Ups
400m Run
20 OH Walking Lunges 45/35
400m Run

Too Tired to Stand Up, Too Sore to Sneeze

admin — Fri, 03 Feb 2012 02:37:16 +0000

3 Rounds for Time:
50 Squats
50 “Classic” Sit Ups (Feet Weighted, Knees Bent)

Winter Open Shirts Are Here

admin — Thu, 02 Feb 2012 19:04:39 +0000

The Spectator Shirts for the Winter Open are here. They are $20 cash
money. We have a limited number so please make sure you get them
quickly. We will not have time to do another run so when they are
gone….they are gone. I want to see a large crowd up in Prescott
to cheer on our athletes.

Fastest Minute Ever

admin — Thu, 02 Feb 2012 03:01:42 +0000

1 Round for Time:
100 Clean and Jerk 85/55
Every Minute on the Minute stop and do 4 Burpees

Fast Feet Squared

admin — Wed, 01 Feb 2012 03:11:47 +0000

Last chance to get into the contest. It Starts Feb 1st. Please challenge yourself and get into this contest. Declare it on the featured post above and let everyone know you are in it to win it. Last man or woman to cheat wins the whole pot. The rule sheets are in the office so please make sure you are well aware of the standards. I want to see way more people in it than have declared so far.

3 Rounds for Time:
200 m Run
40 Double Unders
20 Wall Ball

KB Boat Anchor

admin — Tue, 31 Jan 2012 03:03:32 +0000

Please see the feature post above about the February Contest.

1 Round for Time:
1000 m Row
50 KB Swings 72/44
25 Burpees
5 Wall Walks

Last Caveman Standing

admin — Tue, 31 Jan 2012 02:55:33 +0000

The contest will be a Paleo Challenge. All participants can pick up a sheet of Paleo Diet rules so there will be no question of the rules. It will start on Feb. 1st. All participants must declare their participation in the comments section of this post and pay the $20 buy in by the end of the week. This contest will be run on the honor system so that should tell you how much we trust all of you.

This will be a last man standing contest. What that means is that beginning Feb 1st all participants begin eating strictly Paleo. If you cheat or fall off the wagon then you have to log back in and post to the comments that you are out. Last person to cheat wins all the cash. It’s that simple.

If you are participating in the contest please post to the comments section of this page and post again when you are out. More People More Money…