Forward Dance Crew!! The weekend is coming to an end, and that is exciting—because tomorrow we start off fresh with a brand new week at the gym!! We are continuing our strength cycle with our tempo lifts. This week we will get heavier as the tempo speeds up! We will also continue practicing strict gymnastics, building our foundation for strength and technique for more advanced gymnastics skills. This is a great opportunity to test yourself and measure your progress, whether it be with handstand push-ups or pull-ups! We will cap off the week with a special Hero WOD that you won’t want to miss ..read more

Happy Sunday (and Happy Easter, if you observe that holiday)!  This week we continue building a strong base for our classic strength movements (deadlift, strict press, and back squat) with some more tempo training (week 3 of 5).  Remember, these lifts are not supposed to be excessively heavy, and they are preparing us for a 6-week lifting cycle starting in May.  Let’s focus on positioning in our “slow and steady” mentality for the next few weeks to set us up for success in the month to come! We are also continuing our strict gymnastics work this week, specifically looking at ha ..read more

It’s the most wonderful time of the lifting cycle!! ONE-REP WEEK!! This week we will be maxing out our bench press, deadlift, and back squat. We’ve had two months of preparation for this week, so come in prepared to give it your all. Can’t wait to see all of the PRs! We’ve also got a fun annual gym event this week, the Forward Cookie Party/Exchange! This Friday at 6pm at Mama Ripley’s house. If you need info or details, see the Athlete’s Page or shoot me a message at buffy@crossfitforward.com. It’s coming up on the end of the year and we have some holiday workouts ahead of us! On 12/24 we will ..read more

Tomorrow is our return to the gym after the official start of the Holiday season! We hope that everyone had an enjoyable Thanksgiving, and also enjoyed the ”Walker Special” workout on Friday! No worries if you indulged a bit over the weekend, we will just pick up where we left off! This week we are continuing with our bench, deadlift, and back squat cycle. Monday’s workout looks like a real spicy one—never miss a Monday! We also have some high level gymnastics this week, so it’s a great opportunity to try something new or test a different progression. This Thursday we will have Coach Tiffany f ..read more

It’s the week of Thanksgiving!! We’ve got some fun stuff planned for this week (mostly so you don’t feel guilty for indulging on your Turkey Day). More bench, more deadlifts, and our Annual Black Friday WOD created by none other than the Coach Danny Walker! We are also proud to say that many of our athletes have committed to running in the local Turkey Trot on the morning on Thanksgiving, so good luck to all our runners! We will have some Black Friday specials released this week, so don’t forget to check Facebook for some major savings for merchandise, gifts, and personal training!! Don’t forg ..read more

Let’s gear up for another great week! We had lots of fun with some oldie but goodies last week, and we will have a repeat this week!! Bench, back squat, and deadlift! Monday, however, is going to be a long cardio day (which I know we all love). So make sure you bring your running shoes! We will also see a classic benchmark WOD, ”The Chief,” this week. Lots to look forward to! We still have a few spots left for the Holiday Throwdown partner competition on December 3rd! Same-sex partners, with RX, Scaled, and Masters Divisions. If you aren’t sure about which division to choose, or if you are in ..read more

What an awesome end to our last 9-week cycle! We had tons of PRs, and lots of growth and improvement all around. You all should be very proud of the progress that you have made. This week we will be seeing some movements that we haven’t seen in a while—back squats, deadlifts, and BENCH PRESS! We also round out the week with a very special Veteran’s Day Hero WOD, which also happens to be a personal favorite of mine. Speaking of Veteran’s Day, we will be on a holiday schedule this Friday with classes only at 8 and 9! Keep an eye out for posts on Facebook, there may be a coach or two going in ear ..read more

Happy Halloween, everyone! Costumes are highly encouraged (as long as you can work out in them safely) this Monday! This week we are concluding our current Olympic weightlifting cycle. We will test our 1-rep maxes for the snatch (Monday), the front squat (Wednesday), and the clean and jerk (Friday)!! For a lot of you, it may be the first time really maxing out. Don’t be nervous! Trust your training and go for it. And for all of you CrossFit veterans, it will be a great week to test your progress and celebrate improvements. I can’t wait to see all of the PR’s!! And make sure that you LOG YOUR S ..read more

Two goals for this week:  No Cherry-picking, and Log in SugarWOD!! As a Coach and an Athlete, I know that trying new movements can be intimidating, even scary.  When I see daily programming with skills that I’ve never done before, I get nervous—but I also get excited!    There are plenty of movements that even the more experienced athletes in the gym can’t do.  But just like every other movement, there are modifications and progressions that you can employ in order to develop the skills necessary to do the movements, AND still get in a great wo ..read more

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