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Forged Fitness Of Raleigh, Forged Fitness of Cary – CrossFit

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CHOOSE YOUR OWN ADVENTURE DAY

WOD1: Metcon (Time)

20 Sec @ 100% effort/MAS (row, bike, run)

20 Sec rest

20 Sec @ 100% effort/MAS (row, bike, run)

20 Sec rest

20 Sec @ 100% effort/MAS (row, bike, run)

20 Sec rest

20 Sec @ 100% effort/MAS (row, bike, run)

20 Sec rest

20 Sec @ 100% effort/MAS (row, bike, run)

Rest 2 Minutes

15 Sec @ 100% effort/MAS (row, bike, run)

15 Sec rest

15 Sec @ 100% effort/MAS (row, bike, run)

15 Sec rest

Rest 2 minutes

30 Sec @ 100% effort/MAS (row, bike, run)

15 Sec rest

30 Sec @ 100% effort/MAS (row, bike, run)

15 Sec rest

30 Sec @ 100% effort/MAS (row, bike, run)

15 Sec rest

30 Sec @ 100% effort/MAS (row, bike, run)

Rest 2 minutes

15 Sec @ 100% effort/MAS (row, bike, run)

15 Sec rest

15 Sec @ 100% effort/MAS (row, bike, run)

15 Sec rest

Rest 2 minutes

45 Sec @ 100% effort/MAS (row, bike, run)

15 Sec rest

45 Sec @ 100% effort/MAS (row, bike, run)

15 Sec rest

45 Sec @ 100% effort/MAS (row, bike, run)

Rest 2 minutes

15 Sec @ 100% effort/MAS (row, bike, run)

15 Sec rest

15 Sec @ 100% effort/MAS (row, bike, run)

WOD2: Metcon (Time)

50 Wall balls (20/14)

25 sit ups

10 Pull ups

800m Run

10 Pull ups

25 Sit Ups

50 Wall Balls

WTLT1: Metcon (No Measure)

Back squat – 5 sets x 2 reps – build to a heavy set of 2 in 5 sets (start counting sets from 70% up)

Rest 2 min then:

5 Weighted Pull ups @ as heavy as form allows

rest 1 minute

5 Weighted Dips @ as heavy as form allows,

rest 1 minutes then repeat for 5 rounds/sets

Rest 2 min then:

8 Single arm DB press @ AHAFA,

rest 1 minute

8 Single arm DB row @ AHAFA,

rest 1 minute then repeat for 3 rounds/sets

WTLT2: Metcon (No Measure)

Warm-up – Clean and Jerk Progression

3 reps of each exercise, repeat entire progression 1-3 times with empty bar

Strict Press

Tempo Strict Press (2222)

Push Press

Push Jerk

Split Jerk

A. Power Jerk – 15 x 1 @ 65%+, EMOM (go every minute) –

B. Power Clean – build to a heavy single (1) for the day

Squat

C. Front squat w/2 sec pause at bottom

• C1. Build to a heavy triple (3) for the day

• C2. Back off sets – 3 sets x 3 reps @ 85+% C1 (start @ 85% of C1, add load on each set)

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Claim your complimentary class today!SIGN ME UP

What Our Members Say

Jesse James Iversen Testimonial

“I’m Jesse Iversen. I’m 41 years old, and I’m Forged Fitness’ longest tenured member. I signed up during their grand opening demonstration on a Saturday back in December, 2005. I came from a background of body-building and training at a traditional “Globo Gym”. I wanted to do something that was more challenging, competitive, more athletic …[Read More]

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Forged Fitness Locations

Raleigh

2609 Discovery Drive
Raleigh, NC 27616
Phone: (919) 821-0720
raleigh@forged.fitness

Cary

1781 NW Maynard Rd
Cary, NC 27513
Phone: (919) 821-0720
cary@forged.fitness

CrossFit Journal: The Performance-Based Lifestyle Resource
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