1. Active Recovery

    Rest days, we all need them but many of us rarely take them. So scared that we will lose our gains or we are stuck in the mindset of more is always better. Incorporating a couple rest/ active recovery days into your week could be the edge you need to take your training to the next level. Now I’m n…Read More

  2. Shoulder Pain and Potential Reasons for It

    Lack of Shoulder mobility is a common problem that many people suffer from. We see it every day, rather it be in athletes or business professional’s, that workout at their local gym after work. I hear it on a regular basis, “my shoulder hurts, is there a stretch you can give me?” When I hear t…Read More

  3. Day of Competition Nutrition Tips

    Whether this is your first or fifth competition nutrition and hydration can make or break how well you perform. If it is your first, you need to stick with foods that you are familiar with; competition day isn’t the day to try something new. NIGHT BEFORE  The day before competition should be a no…Read More

  4. Proper Training Mindset

    Our lives are crazy. From working 50+ hours a week, running the kids to practices, going grocery shopping, family functions, emails, and working out it can be hard to clear your mind. We are all trying to be the king of multi-tasking but when it comes to working out, you may be doing more harm than …Read More

  5. Warmup for Any Workout Pt 2.

    Proper Warm-Up For Any Workout: Part 2 Now we get to the fun part. We are going to do our activation and active warm-up. I like to start by using some Perform Better mini bands around our legs positioned right below the knees. I like to do three different movements with these. The first will be late…Read More

  6. Warmup For Any Workout Pt. 1

    Proper Warm-Up For Any Workout: Part 1 Foam Rolling and Stretching Today I am here to talk to you about what I think is a great way to warm-up for any workout, sport, or intense physical activity. You never want to go from sitting on the couch right into squatting 315 pounds or running a 5k. This ro…Read More

  7. Benefits of Raw Apple Cider Vinegar

    Raw Apple Cider Vinegar  An apple a day keeps the doctor away, but have you tried Raw Apple Cider Vinegar!? So recently, I’ve discovered the power of Organic Raw Apple Cider Vinegar. For the past 6 months or so I’ve incorporated taking 2 tbs of Bragg’s Organic Raw Apple Cider Vinegar with 8oz…Read More

  8. 4 Tips to Improve Your Training Success

    4 Tips to Improve Your Training Sessions Forge Rx and Crossfit Winder have officially been opened for almost 2 months. Hopefully by this time you have developed a new routine, something that is going to be a life changer for you. At Forge Rx, we have been thrilled with the progress we have seen wi…Read More

  9. Les Mills Group Fitness & Grit Launch – January 2015

     Les Mills Grit Launch - January 15th Les Mills GRIT is FINALLY HERE! This kick off is FREE TO THE PUBLIC! The Les Mills Grit kick-off will be January 15th at 7-8pm & take place inside the CrossFit Winder building (attached to Forge-Rx). This launch will give you a taste of all three series wit…Read More

  10. Mobility Monday – Hip Flexor

    Anterior hip flexor with band distraction is a great movement to throw in the mix. When performing squeeze the glutes then drive the hips forward.    Benefits of Performing this Stretch: Increased Hip Mobility Postural Restoration Improved Squat Mechanics…Read More