As of today we are closed due to structural and environmental issues that may affect the safety of our athletes. We are waiting to hear back on the extent of damage and repair time. Keep an eye on Mindbody to see when classes will re-open. We hope the issues will be fixed fast and efficiently so we can all get back in the gym and set more PR’s!

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Some of our athletes hard at work!

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Snatch 205 from Ben Wheeler on Vimeo.

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As membership grows we will open up more class times.  For now we are offering 2 class times in the evenings.  This will allow us to keep more time in the evenings open for our athletes completing personal training.  Please help us out and give us your input on which time you prefer.  Thanks!

It’s time to get into shape for swim suit season. Buy a 12 session personal training package and get a FREE lifestyle coaching one hour consult.  Buy a 24 session personal training package and get a FREE monthly lifestyle coaching package! Offer ends June 1st. Sign up in MINDBODY today!  Wanna give us a try?  Book a free intro appointment with us online or by contacting us.

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At the foundation of any good Strength & Conditioning program, is good nutrition. Here at CrossFit Forest City, you may have noticed we do not have many good things to say about “Heart Healthy Whole Grains.” There are several reasons for this, the simplest being the poor nutrient density of these foods. When we take in foods, we want to get more then just pure energy. Take a look at the table below, and ask yourself, what do you find in grains that you could not obtain from; meat, veggies, fruits, nuts & seeds?

Mean nutrient density of various food groups (418-kJ samples)*

Nutrient	Whole grains	Whole milk	Fruit	Vegetables	Seafood	Lean Meats	Nuts and Seeds
Vitamin B-12 (µg)	0.00 [4]	0.58 [5]	0.00 [4]	0.00 [4]	7.42 [7]	0.63 [6]	0.00 [4]
Vitamin B-3 (mg)	1.12 [4]	0.14 [1]	0.89 [3]	2.73 [5]	3.19 [6]	4.73 [7]	0.35 [2]
Phosphorus (mg)	90 [3]	152 [5]	33 [1]	157 [6]	219 [7]	151 [4]	80 [2]
Riboflavin (mg)	0.05 [2]	0.26 [6]	0.09 [3]	0.33 [7]	0.09 [4]	0.14 [5]	0.04 [1]
Thiamine (mg)	0.12 [5]	0.06 [1]	0.11 [3]	0.26 [7]	0.08 [2]	0.18 [6]	0.12 [4]
Folate (µg)	10.3 [4]	8.1 [2]	25.0 [6]	208.3 [7]	10.8 [3]	3.8 [1]	11.0 [5]
Vitamin C (mg)	1.53 [3]	74.2 [5]	221.3 [7]	93.6 [6]	1.9 [4]	0.1 [1]	0.4 [2]
Iron (mg)	0.90 [4]	0.08 [1]	0.69 [2]	2.59 [7]	2.07 [6]	1.10 [5]	0.86 [3]
Vitamin B-6 (mg)	0.09 [3]	0.07 [1]	0.20 [5]	0.42 [7]	0.19 [4]	0.32 [6]	0.08 [2]
Vitamin A (RE)	2 [2]	50 [5]	94 [6]	687 [7]	32 [4]	1 [1]	2 [3]
Magnesium (mg)	32.6 [4]	21.9 [2]	24.6 [3]	54.5 [7]	36.1 [6]	18.0 [1]	35.8 [5]
Calcium (mg)	7.6 [2]	194.3 [7]	43.0 [4]	116.8 [6]	43.1 [5]	6.1 [1]	17.5 [3]
Zinc (mg)	0.67 [4]	0.62 [3]	0.25 [1]	1.04 [5]	7.6 [7]	1.9 [6]	0.6 [2]
Sum rank score	44	44	48	81	65	50	38