Forge. Blog

Isaac’s Metabolic Chest, Back, & Bicep Workout

Isaac’s Metabolic Chest, Back, & Bicep Workout

30-40 minute Metabolic Chest, Back, and Bicep Workout This workout is suited for any experienced lifter with a short amount of time and a desire to get a good pump. 90 reps of bench  90 reps of barbell rows 90 reps of straight bar curls 5 minute jump rope  5...

John Buck’s Torch & Snatch 5 days | 5 ways

John Buck’s Torch & Snatch 5 days | 5 ways

https://youtu.be/DkFFnIocTSs Buck's Torch & Snatch | 5 Days, 5 Ways WORKOUT #1 | Day 1 Warm up | Complete 3 rounds: 20 Jumping Jacks | 20 Floor Jacks |20 Plank Jacks Workout: Complete as many sets as possible in 30 minutes Crunches x 25 Squats x 20 Push ups x15...

Jenny’s Sour Cream Chicken Enchiladas

Jenny’s Sour Cream Chicken Enchiladas

Ingredients: •3 lbs. of grass fed, skinless, boneless chicken breast •48 oz. (3 cartons) of organic sour cream •24 oz. (2 cartons) of Pacific Foods organic condensed cream of chicken soup •36 oz. of organic shredded Mexican cheese •3 packages of 10 count Organic flour...

Jill’s Thai Squat | Burpee Workout

Jill’s Thai Squat | Burpee Workout

WORKOUT: SET #1 x 3 ROUNDS 15 Chest Presses * 15 Squat Overhead Press 10 Thai Squat 10 Burpees SET # 2 x 3 ROUNDS 15 Fly’s * 10 Lunges Per Leg/Arms Alternating Between Bicep Curls and Tricep Kickbacks 10 Burpees 10 Thai Squats SET #3 x 3 ROUNDS 15 Skull crushers * 15...

Gluten Free French Bread

Gluten Free French Bread

Vive La France. Ingredients: 2 1/4 cups warm water2 T sugar1 T instant or active dry yeast3/4 T salt 2 T olive oil5 1/2 - 6 cups of Cup 4 Cup Gluten Free Flour  Method: In stand mixer fitted with the dough hook, combine the water sugar and yeast. Let the mixture...

Tyron’s Torch It Workout.

Tyron’s Torch It Workout.

Torch it with Tyron's "finisher” routine. https://youtu.be/SkY9AugwR50 Perform this circuit 3 times back to back at the end of your training session to torch every muscle in your body! Finisher Workout: 3 rounds •Jump squats/ 20reps •Ball slam/ 15reps •Heavy deadlift/...

Carrot Cake Granola with Crème Fraîche

Carrot Cake Granola with Crème Fraîche

Gluten Free Granola disguised as a Carrot Cake. •Dry Ingredients 2 1/2 cups gluten free rolled oats 1/4 cup ground flaxseed 1/4 cup roughly chopped pecans 1/4 cup unsweetened shredded coconut 1-1/2 tsp cinnamon 1 tsp fresh nutmeg 1/2 tsp ground ginger •Wet...

Kristi’s Red, White and Blueberry Salad

Kristi’s Red, White and Blueberry Salad

Red, White and Blueberry Salad! Who doesn’t love fruit, cheese and nuts? The balsamic vinaigrette is a little sweeter which compliments the fruit and cheese nicely. You won’t believe how delicious this is! To make: •Any favorite mixed greens- I used spinach, arugula...

Cass’ Summer Vinegarette

Cass’ Summer Vinegarette

Vinegarette Ingredients: 1 c vinegar (I like champagne or the dark balsamic) 1/2 c extra virgin olive oil (I like Spanish / Italian or a good Californian) 2 heaping tbsp Dijon mustard 1-2 galrlic cloves Pinch of salt / pepper Method: Place in blender or mini food...

John Buck’s Whole Body Workout

John Buck’s Whole Body Workout

Warm up •20 minutes on stair climber Followed by mobility work of 20 yards ea. x 2: High knees Butt kicks High kicks Bear crawl Workout Dumbbell squat press x 10 Burpees x 10 TRX rows x 10 Mountain climbers x 30 seconds Bicycle crunches x 30 seconds Repeat x 5 Cool...