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!

4-29-2016

CrossFit Forever Strong – CrossFit

Row Warm-Up (No Measure)

500m row

10 air squats

10 toe touches

10 push ups

10 pvc pass through

10 good mornings

10 burpees

10 walking high kicks

2:00 Each leg couch stretch

2:00 Each leg pigeon pose

Front Squat (1 Rep Max)

Or

Overhead Squat (1RM)

Establish 1 Rep Max

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Or

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

04/28/2016

CrossFit Forever Strong – CrossFit

Row Warm-Up (No Measure)

500m row

10 air squats

10 toe touches

10 push ups

10 pvc pass through

10 good mornings

10 burpees

10 walking high kicks

2:00 Each leg couch stretch

2:00 Each leg pigeon pose

Handstand Push-ups (Max Reps UNBROKEN)

Or

Push-ups (Max Reps UNBROKEN)

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Or

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

4-27-2016

CrossFit Forever Strong – CrossFit

Row Warm-Up (No Measure)

500m row

10 air squats

10 toe touches

10 push ups

10 pvc pass through

10 good mornings

10 burpees

10 walking high kicks

2:00 Each leg couch stretch

2:00 Each leg pigeon pose

Push Jerk (1RM)

Establish 1 Rep Max

OR

Split Jerk (1RM)

Establish 1 Rep Max

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Or

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

4-26-2016

CrossFit Forever Strong – CrossFit

Row Warm-Up (No Measure)

500m row

10 air squats

10 toe touches

10 push ups

10 pvc pass through

10 good mornings

10 burpees

10 walking high kicks

2:00 Each leg couch stretch

2:00 Each leg pigeon pose

Pull-ups (Max Unbroken)

OR

Muscle-ups (Max Unbroken)

As many unbroken MUs as possible

5k Row (Time)

Max Effort 5k Row
OR

4-25-2016

CrossFit Forever Strong – CrossFit

Row Warm-Up (No Measure)

500m row

10 air squats

10 toe touches

10 push ups

10 pvc pass through

10 good mornings

10 burpees

10 walking high kicks

2:00 Each leg couch stretch

2:00 Each leg pigeon pose

Power Clean (1RM)

Establish 1 Rep Max

OR

Clean (1RM)

Establish 1 Rep Max

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
OR

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

4-23-2016


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

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

4-22-2016

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

Deadlift (1RM)

Establish 1 Rep Max

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
OR

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

4-21-2016

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

Max Height Box Jump (Distance)

Max Height Box Jump

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
OR

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

4-20-2016

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

Snatch (1RM)

Establish your 1 Rep Max

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
OR

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

4-19-2016

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

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
OR

Annie on Crack (Time)

For Time:

100 Double Unders

25 GHD Sit-Ups

80 Double Unders

20 GHD Sit-Ups

60 Double Unders

15 GHD Sit-Ups

40 Double Unders

10 GHD Sit-Ups

20 Double Unders

5 GHD Sit-Ups
Or

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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