1. The Myth about Damper Settings on a Rower

    True or false? Putting the damper setting at a 10 makes it harder, therefore guaranteeing better results.. First, I’d like to point out that as I was watching the 2016 CrossFit Games this past weekend in the “Rope Chipper” which involved Airdyne, Double Unders, Rowing and Heavy Rope Sled Pulls…Read More

  2. 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

  3. 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

  4. 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