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!

07/02/2016


CrossFit Forever Strong – CrossFit

Metcon (Time)

100 AirSquats

80 Sit ups

60 double unders

40 hang cleans 95/65

20 Push press 95/65

07/01/2016

CrossFit Forever Strong – CrossFit

This Week Is De-Load Week. Testing Will Start Again After The 4th Of July.

Warm-up

400m run or 500m row

PVC MOBILITY

10 good mornings

10 passthrough

10 windmill

10 Sampson Stretch

10 OH Squat

4 rounds not for time

10 jumping squats

10 push ups

20 double unders

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2

20 MIN AMRAP

25 Wall Balls 20/14

15 Cal Row

(Partner 1 complete 1 full round, then switch. Partner 2 completes 1 full round. Repeat for 20 min.)

06/30/2016


CrossFit Forever Strong – CrossFit

This Week Is De-Deload Week. Testing Will Start Again After The 4th of July.

Warm-up

400m run or 500m row

PVC MOBILITY

10 good mornings

10 passthrough

10 windmill

10 Sampson Stretch

10 OH Squat

4 rounds not for time

10 jumping squats

10 push ups

20 double unders

Metcon (Time)

FOR TIME

“G.I. JANE”

100 Burpee Pull Ups

(Pull Up Bar should be about 12 inches from your standing reach)

06/29/2016


CrossFit Forever Strong – CrossFit

This Week Is De-Load Week. Testing Will Start Again After the 4th of July.

Warm-up

400m run or 500m row

PVC MOBILITY

10 good mornings

10 passthrough

10 windmill

10 Sampson Stretch

10 OH Squat

4 rounds not for time

10 jumping squats

10 push ups

20 double unders

Metcon (Time)

5 Rounds

20 Front Squats 75/55

10 Weigthed ABMAT Sit ups 45/25

200m run

RX+

5 Rounds

20 Front Squats 95/65

10 GHD Sit Ups

200m run

PISTOL PRACTICE (2 min Max Reps.)

5 mins of Pistol Practice.

(If you can perform Pistols. 2 Mins Max Reps.)

06/28/2016


CrossFit Forever Strong – CrossFit

This Is De-Load week. Testing Will Start Again After The 4th Of July.

Warm-up

400m run or 500m row

PVC MOBILITY

10 good mornings

10 passthrough

10 windmill

10 Sampson Stretch

10 OH Squat

4 rounds not for time

10 jumping squats

10 push ups

20 double unders

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Muscle Ups can be bar if needed though it will not be RX.

Female RX weight is 53lb KB.

Scaled Will Do 6 Chest2Bar Pull ups.

06/27/2016


CrossFit Forever Strong – CrossFit

Warm-up

400m run or 500m row

PVC MOBILITY

10 good mornings

10 passthrough

10 windmill

10 Sampson Stretch

10 OH Squat

4 rounds not for time

10 jumping squats

10 push ups

20 double unders

Metcon (Time)

FOR TIME

“Grace” BUY IN @115/85

then

21-15-9

Row (cal)

Back Squat (at grace weight)

Double Unders

RX+

“Grace” BUY IN @135/95

then

21-15-9

Assault Bike (cal)

Back Squat (at grace weight)

Double Unders
This Is De-Load Week Testing will Start again after the 4th of July.

6-25-2016


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 Throughs (PVC Pipe)

20 Windmills (PVC Pipe, 10 Each Way)

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

Joint Mobility

Metcon (Time)

“Plates”

5 Rounds For Time

100m Farmers Carry 35/25

20 Alternating Overhead Lunges 35/25

20 Burpee To Plate 35/25 (Stack Both Plates)

20 Ground To Over Head 35/25
All movements are done with the two plates at the prescribed weight of 35/25.

Farmers carries will be carried by the outside of the plate, not the middle ring.

Burpees will be preformed with both plates stacked on top of each other.

6-24-2016

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 Throughs (PVC Pipe)

20 Windmills (PVC Pipe, 10 Each Way)

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

Joint Mobility

Power Clean (70% x 5, 80% x 3, 90% x 1-1-1)

Warm up to 70% then begin complex

OR

Clean (70% x 5, 80% x 3, 90% x 1-1-1)

Warm up to 70% then begin complex

Metcon (Time)

Rx

For TIme:

12-10-8-6-4-2

Power Cleans 115/85

*5 Burpee Over Bar (After Ea. Set of Cleans)

Rx+

12-10-8-6-4-2

Power Cleans 135/95, 155/105 , 165/115 , 185/135 , 205/145 , 225/155

*5 Burpee Over Bar (After Ea. Set of Cleans)
Rx+

Weight increases each round, you can squat clean if need be.

6-23-2016


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 Snatch (70% x 5, 80% x 3, 90% x 1-1-1)

Warm up to 70% then begin complex

OR

Snatch (70% x 5, 80% x 3, 90% x 1-1-1)

Warm up to 70% then begin complex

Metcon (AMRAP – Rounds and Reps)

Rx

8:00 AMRAP

2 Power Snatch 95/65

4 Hand Release Push-ups

6 Air Squats

Rx+

8:00 AMRAP

2 Power Snatch 115/85

4 Handstand Push-ups

6 Air Squats

6-22-2016

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 Throughs (PVC Pipe)

20 Windmills (PVC Pipe, 10 Each Way)

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

Joint Mobility

Front Squat (70% x 5, 80% x 3, 90% x 1-1-1)

Warm up to 70% then begin complex

Metcon (Time)

Rx

For Time:

800m Row

21 Deadlift 185/125

21 Wall Balls 20/14

600m Row

15 Deadlift

15 Wall Balls

400m Row

9 Deadlift

9 Wall Balls

200m Row

Rx+

For TIme:

1 Mile Assault Bike

21 Deadlift 225/155

21 Wall Balls 20/14

.8 Mile AB

15 Deadlift

15 Wall Balls

.5 Mile AB

9 Deadlift

9 Wall Balls

.3 Mile AB

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