ForeverStrong Family,

We are very proud to be stepping in as the new owners of Forever Strong! We cannot think of a better box to be able to work with. We have such an amazing community here at ForeverStrong as well as great coaches. We want to thank Terry and Marilynn for entrusting us with such a great responsibility. We would like to give you all a short introduction about ourselves and if you have any questions please do not hesitate to ask.

Travis McQuade

Most of you know me by now as the evening coach. I am really passionate about this box and CrossFit. I have about 5 years’ experience in coaching CrossFit with multiple certifications. Most of you also now I am a Veteran and we have a non-profit that benefits Veterans using CrossFit. I could not be more excited about this transition in my life and look forward what the future holds with all of you!

Daniel Neild

By now most of you have seen me hanging around the evening classes coaching. A little about me, I served over seven years in the Air Force as a Staff Sergeant, the majority of which I was assigned to a Contingency Response Group as a Fire Team Leader and an Emergency Medical Technician and conducted over 400 combat missions in support of Joint Task Force 134 and Task Force Bucca during Operation Iraqi Freedom. I was medically retired in 2013 due to injuries I sustained when my vehicle was struck by an Improvised Explosive Device (IED). I started CrossFit when in 2013 as a part of my recovery. I fell in love with the sport of fitness and started coaching and now hold multiple certifications. This and Wounded Wodders are my passion and I am excited to help you all achieve your personal and fitness goals!

5-25-2016

CrossFit Forever Strong – CrossFit

Jump Rope Warm-Up (No Measure)

3:00 Jump Rope (Double or Single Unders)

50 Foot Alternating Lunges

60 Second Pidgeon Pose (Each Leg)

60 Second Olympic Wall Sit

15 Overhead Squats (PVC Pipe)

20 Pass Throughd (PVC Pipe)

20 Windmills (PVC Pipe, 10 Each Way)

60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side)

Joint Mobility

Power Snatch (Build to a heavy Power Snatch)

This is not considered a 1RM, just working to a heavy load.

OR

Snatch (Build to a heavy Snatch)

This is not considered a 1RM, just working to a heavy load.

Metcon (Time)

Rx

10-9-8-7-6-5-4-3-2-1 Power Snatch 75/55

1-2-3-4-5-6-7-8-9-10 Knees To Elbow

Rx+

10-9-8-7-6-5-4-3-2-1 Power Snatch 95/75

1-2-3-4-5-6-7-8-9-10 Toes T0 Bar

5-24-2016

CrossFit Forever Strong – CrossFit

Jump Rope Warm-Up (No Measure)

3:00 Jump Rope (Double or Single Unders)

50 Foot Alternating Lunges

60 Second Pidgeon Pose (Each Leg)

60 Second Olympic Wall Sit

15 Overhead Squats (PVC Pipe)

20 Pass Throughd (PVC Pipe)

20 Windmills (PVC Pipe, 10 Each Way)

60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side)

Joint Mobility

Back Squat (70%x5, 80%x3, 90%x1-1-1)

Warm up to 70% then start the complex

Metcon (Time)

Rx

3 Rounds For Time

21 Kettlebell Swings 53/35

15 Burpees

9 Thrusters 115/85

Rx+

3 RFT

21 Cal Row

15 Burpee Over Rower

9 Thrusters 135/95

5-23-2016

CrossFit Forever Strong – CrossFit

Jump Rope Warm-Up (No Measure)

3:00 Jump Rope (Double or Single Unders)

50 Foot Alternating Lunges

60 Second Pidgeon Pose (Each Leg)

60 Second Olympic Wall Sit

15 Overhead Squats (PVC Pipe)

20 Pass Throughd (PVC Pipe)

20 Windmills (PVC Pipe, 10 Each Way)

60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side)

Joint Mobility

Power Clean (Build to heavy PC)

This is not considered a 1RM, just working to a heavy load.

OR

Clean (Build to heavy Clean)

This is not considered a 1RM, just working to a heavy load.

Metcon (Time)

Rx

4 Rounds For TIme

5 Power Cleans 135/95

10 Double Unders/30 Singles

15 Med Ball Sit-Ups 20/14

(Preform sit-up with med ball in hands, touch behind head and feet)

Rx+

4 RFT

5 Power Cleans 135/95 *(Clean As Needed)

10 DUs

15 GHDs

*Each round increase weight, 135/95, 155/115, 185/135, 205/155

Barbells & Breakfast


CrossFit Forever Strong – CrossFit

Metcon (Time)

Teams of 2

100 Sit-ups

75 Wall Balls 20/14

50 Back Squats 95/65

25 Over the Bar Burpees

100m Buddy Carry

25 OTB Burpees

50 Back Squats

75 Wall Balls

100 Sit-ups

05/20/2016


CrossFit Forever Strong – CrossFit

Warm-up

400m run

10 High Kicks

10 Burpee Broad Jump

10 Air Squats

10 PVC Passthrough

10 PVC windmill

10 PVC good morning

10 PVC OH Squats

3 position power snatch (3-3-3-3)

Ground/Hang/Hi Hang

@65%

Metcon (AMRAP – Reps)

*Workout is not for time. Round is done when KB touches the ground.

Score= total kb swings from all 4 rounds.

4 rounds

500m row

Max Rep Kettle Bell Swing (53/35)

RX+

500m row

Max Rep Kettle Bell Swing (70/53)

05/19/2016


CrossFit Forever Strong – CrossFit

Warm-up

400m run

10 High Kicks

10 Burpee Broad Jump

10 Air Squats

10 PVC Passthrough

10 PVC windmill

10 PVC good morning

10 PVC OH Squats

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

3 front squats 185/125

4 box jumps 24/20

5 handstand push ups

RX+

3 front squats 205/145

4 box jumps 30/24

5 strict HSPU

05/18/2016


CrossFit Forever Strong – CrossFit

Warm-up

400m run

10 High Kicks

10 Burpee Broad Jump

10 Air Squats

10 PVC Passthrough

10 PVC windmill

10 PVC good morning

10 PVC OH Squats

HANDSTAND WORK (No rep scheme-No Score)

10 min to WORK ON WALKING/HOLDS/PUSH UPS

Metcon (Time)

400 m run

10 Push Press 95/65

20 Hang Cleans 95/65

30 Double Unders

400m run

40 burpees

RX+

400m run

10 Push Press 115/75

20 Hang Clean 115/75

30 Double Unders

400m run

40 burpees

05/17/2016

CrossFit Forever Strong – CrossFit

Warm-up

400m run

10 High Kicks

10 Burpee Broad Jump

10 Air Squats

10 PVC Passthrough

10 PVC windmill

10 PVC goodmorning

10PVC OH Squats

Bench Press (Find your 3 Rep Max)

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

5 Deadlift 225/155

10 Wall Ball 20/14

15 Pull Ups

RX+

5 Deadlift 315/225

10 Wall Ball 20/14

15 Pull Ups

5/16/2016


CrossFit Forever Strong – CrossFit

Warm-up

400m run

10 High Kicks

10 Burpee Broad Jump

10 Air Squats

10 PVC Passthrough

10 PVC windmill

10 PVC goodmorning

10PVC OH Squats

Back Squat (7X5 @75%)

Metcon (Time)

21 Thrusters 95/65

3 rope climbs

15 Thrusters 95/65

2 rope climbs

9 Thrusters 95/65

1 rope climb

RX+

21 Thrusters 95/65

3 Legless Rope Climbs

15 Thrusters 95/65

2 Legless Rope Climbs

9 Thrusters 95/65

1 Legless Rope Climbs

5-14-2016


CrossFit Forever Strong – CrossFit

Jump Rope Warm-Up (No Measure)

3:00 Jump Rope (Double or Single Unders)

50 Foot Alternating Lunges

60 Second Pidgeon Pose (Each Leg)

60 Second Olympic Wall Sit

15 Overhead Squats (PVC Pipe)

20 Pass Throughd (PVC Pipe)

20 Windmills (PVC Pipe, 10 Each Way)

60 Second Shoulder Stretch (PVC Pipe, 30 Seconds Each Side)

Joint Mobility

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Talk to Us

Archives

Need Some New Gear?

advertisement advertisement advertisement advertisement