Tuesday's WOD

Warm-up

500m Row

20 Squats

10 Pull-ups

Teach KBS

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

Back Squat 3x5

[Shoulder Press 3x5]

Power Clean 3x5

WOD

"Helen"

Three rounds for time:


400m Run

21 KBS @ 1.5 pd.

12 Pull-ups

Recovery

Hamstring openers

Monday's WOD

Warm-up

Row 750m

20 Supermen

20 Squats

Review all movements with PVC x10 and light barbell

Stretching and discussing class for the day

Strength/Skill [5:30 Strength]

Back Squat 3x5

[Bench Press 3x5]

Deadlift 1x5

WOD

For time:

21 Hip-Back Extensions (or good mornings or strait-leg deadlift)

Run 400 meters


18 Hip-Back Extensions


Run 400 meters


15 Hip-Back Extensions


Run 400 meters


12 Hip-Back Extensions


Run 400 meters


9 Hip-Back Extensions


Run 400 meters


Recovery

Hamstring openers

New Class Schedule!

Here is the new class schedule which starts tomorrow:

Monday through Thursday: 5:30 and 6:30 pm
Friday: By appointment only
Saturday: 8 and 9 am; new clients class at 10 am
Sunday: By appointment only

The 5:30 will be the normal group class and the 6:30 will have a more in-depth strength component.  Please let me know if you have any questions!

Forward, Always Forward, Everywhere Forward!

Express Workout for Saturday 11:00 am

21-15-9 reps of:
Sumo deadlift high-pull 95#
Overhead squat 95#

Group Class for Saturday 9 am and 10 am

Warm-up

Jump rope 1 minute

Practice Doubles

Stretching and discussing class for the day

Strength/Skill

Deadlift 2-2-2-2-2

WOD

Walking Lunge 100 ft.

21 Sit-ups

21 Pull-ups

Walking Lunge 100 ft.

18 Sit-ups

18 Pull-ups

Walking Lunge 100 ft.

15 Sit-ups

15 Pull-ups

Walking Lunge 100 ft.

12 Sit-ups

12 Pull-ups

Walking Lunge 100 ft.

9 Sit-ups

9 Pull-ups

Walking Lunge 100 ft.

6 Sit-ups

6 Pull-ups

Recovery:

Hip opening sequence

Group Class for Thursday at 5:30 pm

Warm-up

Row 500m

Review Deadlift with training bar

Practice 5-5-5

Review Front squat with training bar or PVC

Practice 5-5-5

Stretching and discussing class for the day

Strength/Skill

Front squat 3-3-3-3-3

WOD

“Bradley”

3 Rounds for time of:

60 Squats

30 Sit-ups

15 Deadlifts

Recovery

Hip opening sequence

Express Workout for Wednesday 6:30pm

“Bradley”
3 Rounds for time of:
60 Squats
30 Sit-ups
15 Deadlifts

Class Schedule Change Effective Monday, 2/28

A new class schedule will come out later this week.  Nothing earth-shattering, mostly small changes.  I'll post details here, on the blog, and on the front page of the website.  Email craig@alwaysforwardcrossfit if you have questions!

Group Class for Wednesday at 5:30 pm

Warm-up

Rowing intervals

500m

Then:

Row 30 sec.

Rest 20 sec.

Row 30 sec.

Rest 20 sec.

Row 30 sec.

Rest 20 sec.

If not rowing, then jumping rope.

Stretching and discussing class for the day

Strength/Skill

Push Press 5-4 then 3-2-2-2

WOD

Complete 5 rounds for time of: 


9 Thrusters @ 95#

9 Pull-ups

Recovery

Hip opening sequence

Express Workout for Tuesday 6:30pm

Deadlift 3-3-3-3-3 reps

Group Class for Tuesday at 5:30 pm

Warm-up

2 Minutes of Double-under practice

Squat Review

Push Press Review w/PVC

Front Squat w/bar

Stretching and discussing class for the day

Strength/Skill

Front squat 3-3-3-3-3 reps

WOD

For time:


Row 500 meters


21 Push press @ 115#

Row 500 meters


18 Push press @ 115#

Row 500 meters


15 Push press @ 115#

Row 500 meters


12 Push press @ 115#

Recovery

Hip Opening Sequence

Express Workout Schedule

Monday @ 4:45
Tuesday @ 6:30
Wednesday @ 6:30
Thursday: No Class
Friday @ 5
Saturday @ 11
Sunday: Rest Day

Group Class for Monday at 5:30 pm

Warm-up

Jumping rope

20 Jumps

20 Squats

20 Ring rows

Practice Doubles

Stretching and discussing class for the day

Strength/Skill

Back squat 2-2-2-2-2

WOD

2 rounds for time of:

10 Standing long jumps

100 ft Walking lunge 


21 Kettlebell swings, 1.5 pood


21 Pull-ups


21 Burpees


21 Ball Slams

Recovery

Hamstring stretchers

Hip openers

Express Workout for Monday 4:45pm

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post number of rounds completed to comments.

Express Workout for Sunday 1:30 pm

Five rounds for time of:
25# DB overhead walking lunges, 50 feet
50 Double-unders

Express Workout for Friday 5:00pm

"Annie"
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Group Class for Saturday 9 am and 10 am

Warm-up

PL Lap

With KB or DB

15 SDLHP’s

15 Push press

15 Front squats

15 Russian twists

Stretching and discussing class for the day

Strength/Skill

Review Squat Technique

Kipping Pull-up practice

WOD

“Angie”
For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Recovery:

10 min. Yoga sequence

Group Class for Thursday at 5:30 pm

Warm-up

Row 500m

15 Ring rows

Row 300m

15 Push-ups

Row 100m

20 Squats

Stretching and discussing class for the day

Strength/Skill

Plank hold for total of 3 minutes

L-Sit hold for total of 3 minutes

WOD

450m Row

21 Thrusters

30 Pull-ups

900m Row

30 Pull-ups

21 Thrusters

450m Row

Recovery

10 min. Yoga sequence

Express Workout for Wednesday 6:30pm

"Eva"
Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Group Class for Wednesday at 5:30 pm

Warm-up

Run PL Lap

20 Squats

20 Pull-ups

20 Dips

Stretching and discussing class for the day

Strength/Skill

Medball clean progressions

Squat cleans 5-5-5 (light)

WOD

Complete three rounds for time of:

900m Row

75 Squats

50 Sit-ups

Recovery

10 min. Yoga sequence

Group Class for Tuesday at 5:30 pm

Warm-up

2 minutes of jump rope then:

10 DB Deadlift (light)

10 Ring rows

10 Push-ups

10 Sit-ups

10 Supermen

10 Dips

1 minutes of jump rope

Stretching and discussing class for the day

Strength/Skill

GHD Sit-ups

Back Extension

Hip Extension

WOD

“Muscle-Up Factory”

Complete as many rounds as possible in 20 minutes of: 


10 False grip ring pull-ups, pulling hands to the chest


10 Ring dips, sinking as low as you can go…

Recovery

10 min. Yoga sequence

Group Class for Monday at 5:30 pm

Warm-up

Row 500

15 Ring Rows

Row 300

20 OHS w/PVC

Row 100

15 Push-ups

Stretching and discussing class for the day

Strength/Skill

Front squat 5-5-5

Review Push Press

WOD

Complete as many rounds as possible in 20 minutes of:

5 Push press

10 Front squats

15 Pull-ups

Recovery

10 min. Yoga sequence

Express Workout Schedule

Monday @ 4:45

Tuesday: Main Site Rest Day
Wednesday @ 6:30
Thursday: No Class
Friday @ 5
Saturday @ 11 (Make-up for Thursday)
Sunday @ 1:30

All are welcome! Just drop me a line if you want to join us!
Please see the Schedule page for Group Class Times.

Express Workout for Monday 4:45pm

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

Post loads to comments.

Express Workout for Sunday 1:30 pm

Clean and Jerk 1-1-1-1-1-1-1 reps

Express Workout for Saturday 11:00 am

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Group Class for Saturday 9 am and 10 am

Warm-up

10 Burpee box jumps then:

3 rounds of

15 Squats

10 Sit-ups

10 Good mornings

Stretching and discussing class for the day

Strength/Skill

Row 3k for time

WOD

21-18-15-12 rep rounds of:

Deadlift

Knees to elbows

Double unders

Recovery:

10 min. Yoga sequence

Express Workout for Friday 5:00pm

"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Post time to comments.

Group Class for Thursday at 5:30 pm

Warm-up

Row 1000m

20 KBS

20 Squats

Stretching and discussing class for the day

Strength/Skill

Medball Cleans

WOD

As many rounds as possible in 10 minutes of:

10 Medball cleans

10 Box jumps (Step-ups)

Recovery

10 min. Yoga sequence

Express Workout for Wednesday 6:30pm

Row 5k

Post time to comments.

Group Class for Wednesday at 5:30 pm

Warm-up

Row 600m

10 Standing broad jumps

1 minute of L-sits

20 Push-ups

50 Squats

Stretching and discussing class for the day

Strength/Skill

KB Snatch 10-1

WOD

7 rounds for time of:

20 Ball slams

20 Box jumps

Recovery

10 min. Yoga sequence

Vote for WOD time!

Don't forget to vote for your favorite time to WOD!

Express Workout Schedule

Tuesday @ 6:30
Wednesday @ 6:30
Thursday: No Class
Friday @ 5 (Make-up for Thursday)
Saturday @ 11
Sunday @ 1:30

All are welcome!  Just drop me a line if you want to join us!

Express Workout for Tuesday 6:30pm

"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Post number of rounds to comments.

Group Class for Tuesday at 5:30 pm

Warm-up

2 minutes of jump rope then:

10 DB Deadlift (light)

10 Ring rows

10 Push-ups

10 Sit-ups

10 Supermen

10 Dips

1 minutes of jump rope

Stretching and discussing class for the day

Strength/Skill

Plank hold for total of 3 minutes

L-Sit hold for total of 3 minutes

WOD

21 Thrusters

450m Row

18 Thrusters

450m Row

15 Thrusters

450m Row

Recovery

10 min. Yoga sequence