Crossfit Forever Strong

Minute to Win It

admin — Sat, 19 May 2012 04:41:49 +0000

You can choose as many of the following exercises as you want, I recommend at least 8, and you can perform them as many times as you would like with as much rest between as you need. It’s only a minute, right?

1 Minute for Max Reps:
Jumping Squats 45/15
Pull Ups
Push Ups
GHD Situps / Sit Ups
Burpees
Row
Double Unders
DB Thrusters 45/25
Box Jumps
KB Swings 72/44
Deadlift 225/135

Recovered?… Good

admin — Fri, 18 May 2012 03:02:43 +0000

4 Rounds for Time:
15 Box Jumps
15 Slam Ball 20/15
15 Push Ups

Another Run?

admin — Thu, 17 May 2012 03:14:00 +0000

1 Round for Time:
500m Row
50 Sit Ups
800m Run
50 Sit Ups

Must be Metric Minutes…

admin — Wed, 16 May 2012 03:15:18 +0000

1 Round for Time:
400 ft. KB Walking Lunges 53/35
Every minute on the minute you will stop and to 7 KB Swings right where you are and then continue on.

Thrust Burpees

admin — Tue, 15 May 2012 03:08:43 +0000

4 Rounds for Time:
200 m Run
12 BB Thrusters 95/65
200 m Run
12 Burpees

Jump Fast and Hold On

admin — Sun, 13 May 2012 23:13:26 +0000

I wanted to take a minute and ask for some feedback from everyone. How do you like the changes in the gym so far? What else would you like to see us have for equipment, or services? We really want to make this the best we can for everyone.
We will be having a massage therapist coming into the front office very soon with some very reasonable rates for massage.
We will also be spending some time and money updating and re-doing our kids area as well as creating some other sitting areas for the older kids. When we create these improvements it is going to be crucial that unattended children in the afternoons and evenings are respectful of the room and the toys / supplies or we will have to begin locking the room at night to protect the large investment we are going to be making.

4 Rounds for Time:
30 Double Unders
10 Pull Ups
3 Deadlift 275/185

Endurance and Strength WOD’s 5/14 – 5/20

admin — Sun, 13 May 2012 22:59:30 +0000

Endurance WOD’s:
#1. 3 x 1M, rest 5:00, hold all 1M splits within 5-7 seconds

#2. 4 x 600m TT, work:rest 1:3

#3. 10k TT

Strength WOD’s:
We are in Week 7. Almost there for those of you who have been working on this. Please stay focused and continue to work hard. It will pay of greatly when we test your maxes at the end of this.

Warm Up 5/14 – 5/20

admin — Sun, 13 May 2012 22:54:40 +0000

500 m Row
10 Scorpion Stretch
20 Double Toe Touches
20 Leg Swings
20 Single Leg Straight Leg DL
20 PVC Pass Throughs
15 Ring Push Ups
10 Bottoms Up KB Press

This is a MOTHER of a Workout

admin — Sat, 12 May 2012 03:08:47 +0000

Happy Mothers day to all of the Mom’s out there.

1 Round for Time:
25 Man Makers
300 ft Overhead Walking Lunges
25 Toes to bar
15 Handstand Push Ups
50 Back Extensions
50 Ring Rows

Active Recovery…Really Active

admin — Fri, 11 May 2012 03:12:25 +0000

3 Rounds for Time:
400 m Run
40 Squats
20 Push Press 85/55