Children's Room

We have an unsupervised children's room and big kids lounge for your mature children ages 6 years and older to use while you while you are in class.  Please make sure to point out the bathrooms they can use, which are adjacent to the room, and sign them in on our clip board in the children's room before dropping them off.  Please also note that parents may not leave the premises if their child is in the room. Please, no sticky/crumbly/messy snacks or colored juice/soda in these rooms.  At sign-out, we ask that children and parents put away any toys that the children enjoyed during his or her time in the room(s).


Ages: 6 years and older
When: Mon, Tues, Wed, Thurs, Friday, Saturday, and Sunday
Cost:  Free 

Those Darn Refined Carbs

Those Darn Refined Carbs


Refined Carbs May Trigger Food Addiction

EXCERPT:  Consumption of a meal that has a high glycemic index (GI) appears to stimulate key brain regions related to craving and reward, a finding that supports the controversial hypothesis of food addiction, new research suggests.

Investigators from Boston Children’s Hospital in Massachusetts found that compared with consumption of a low-GI meal, a meal high in refined carbohydrates decreased plasma glucose, increased hunger, and selectively stimulated brain regions 4 hours after eating — a critical time point that influences eating behavior at the next meal.

“We think we have shown for the first time that refined carbohydrates’ biological effects can provoke, independent of calories and tastiness, symptoms related to addiction in susceptible people — those who are overweight or obese,” said the study’s principal investigator, David Ludwig, MD, from Boston Children’s Hospital.

For the Basketball Players

A High Ceiling

By Bismack Biyombo and Dave Lipson

In HD Videos

October 12, 2013

Going into his third year in the NBA, 21-year-oldBismack Biyombo is not yet at the pinnacle of his athletic potential. So says CrossFit Level 1 Seminar Staff member Dave Lipson, who trains the 6-foot-9, 245-lb. Charlotte Bobcats forward at CrossFit Reflex in Santa Monica, Calif.

“The first workout we put him through,” Lipson says, “it was pretty challenging to him, which is both, um, scary and exciting in that as good as he is, he’s… Continue Reading

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The Flying Pigs Needs You!

We would love to have some more players on the team. Given Pete's skills, or lack thereof, any skill level is welcome. Games are Tuesday night. The next one is this Tuesday at 6:30pm at the Laguna Niguel YMCA.



Program Update


Thank you for participating in the Wellness Feedback survey.  We utilized your feedback to create a variety of new wellness programs for you and your eligible partner to enjoy.  We hope to find something you like.  If not, feel free to contact Pete at with your request.  Note that all of these programs are in addition to existing programs such as CrossFit Level 1,2 & 3, Pilates, Yoga, Bod Pod, and Nutrition Seminars.



Want to dance your way to a fitter you?  Forest Wellness now offers Zumba to employees and their partners at no charge.  Zumba is a cardio and strength program that incorporates elements of hip-hop, samba, salsa, merengue, mambo, and martial arts.  Our instructor, Sheila, has 20 years of experience in dance fitness, and promises every session feels more like a dance party than a workout.  Zumba will take place on Mondays at 4:30PM at CrossFit Forest.  Sound like fun?  

If you have not yet created an account to sign up for classes, you can go here for your free membership:

Once you have created your account you can go here to sign up for class:




Want to get started working out but don't have the time?  Join us for Stretch and Tone with Sheila, where you can get a great introductory level workout done in 30 minutes or less!  Classes meet on Tuesdays and Thursdays, 12:15 - 12:45 upstairs at Towne Center Office building.

If you have not yet created an account to sign up for classes, you can go here for your free membership:

Once you have created your account you can go here to sign up for class:



Let's climb to the top!  Aesthetic Climbing Gym, located at 26974 Vista Terrace in Lake Forest (1 mile from Pauling off Lake Forest Drive), provides a fun and safe place to experiment with climbing (for beginners) as well as challenging climbs for those with more experience.  We have reserved semi-private space at Aesthetic on Thursday, October 10th form 4-6PM.  You may wear comfortable clothes and tennis shoes (a limited number of rock climbing shoes are available to borrow as well).

To sign up for this event, please click here:  RSVP ROCK CLIMBING 

For more information about the gym, visit:


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We have a running group that meets twice each week at CrossFit Forest, which is a Certified CrossFit Endurance Facility.  Each week, participants will mix it up with short runs, intervals, and mid-distance runs.  This approach allows runners and aspiring runners to achieve faster times with less injuries and wear and tear on the body.  

People at all levels of fitness and speeds can sign up for this class. Feel free to come and walk, jog, or run -- it is up to you and your comfort level how much you want to push yourself or if you want to go the whole distance. For folks that prefer rowing over running or are injured, all workouts can be performed on the rower as well.  This class is free for all employees and their spouses, your friends are also welcome to join us for a $5 drop-in fee.  

Starting this week, Endurance classes will be offered Tuesdays and Thursdays 5:30 to 6:30pm. Be sure to check our schedule and to sign up. If you have not yet created an account to sign up for classes, you can go here for your free membership:

Once you have created your account you can go here to sign up for class:

Contact pete@forest-wellness if you have any questions about our endurance running group.  For more information about CrossFit Endurance, you may visit the website:


Calling all Ballers!  The Laguna Niguel YMCA hosts a local league and you do not need to be members to participate.  Games will be Tuesdays 6:30-9:30 10/1/13 to 12/17/13.  The facility is located about 2.5 miles off of the Crown Valley Exit of the 5 Fwy.

If you are interested in playing, please e-mail Sandy Jones at no later than noon on Monday, September 30th.  We had 6 people indicate interest on the survey, but it would be nice to have at least 8 (preferably 9) to play so we have enough for subs, injuries, schedule conflicts, etc.

For more information about the league, you may visit:


Soccer anyone?  Starting Thursday, October 17th 4:30PM-5:30PM, Forest Wellness will host a pick-up soccer game every two weeks, for TAE employees, spouses, and the larger CrossFit Forest community.  People of all levels can enjoy this fun-filled evening of friendly competition.  Games will take place at the Foothill Ranch Community Park (above the Pauling building) and facilitated by one of our coaches, Martin Pedriera, who is a former professional rugby player from Argentina.  Please bring cleats if you have them (otherwise, tennis shoes are fine) and one light shirt and one dark shirt.


All TAE employees have access to a key for a local swimming pool, Foothill Ranch Community Pool, off Burbank.  You can get the access key from Kelly at the front desk of Pauling (Debbie will also know where it is).


We noticed we need more daytime programs for commuters, evening programs for those who work a full workday, childcare, and showers, among other requests.  We hear your requests, and will be working on all of these items in the coming months.  Stay tuned to the Front Page for more updates!  


Don't Eat Toxins

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 Don't Eat Toxins

Imagine a world where:

  • diabetes, heart disease, autoimmunity and other modern diseases are rare or don't exist at all
  • we are naturally lean and fit
  • we are fertile throughout our childbearing years
  • we sleep peacefully and deeply
  • we age gracefully without degenerative diseases like Alzheimer's and osteoporosis

While this might sound like pure fantasy today, anthropological evidence suggests that this is exactly how human beings lived for the vast majority of our evolutionary history.

Today, most people accept diseases like obesity, diabetes, infertility and Alzheimer's as "normal". But while these diseases may now be common, they're anything but normal.

Read More of This Article

Nutrition Class Starts Tuesday Jan 22nd

We will be starting a new Nutrition Class on Tuesday Jan 22nd.

Learn once and for all, for the rest of your life how different foods affect you. This class removes the paleo element and focuses on how healthy food must meet 4 criteria:

1. Promotes a Healthy Psychological Response
2. Promotes a Healthy Hormonal Response
3. Promotes a Healthy Gut
4. Reduces Inflammation and Increases Immunity

Come check it out! 
email with any questions. 

Movements for the week

Here is a list of the movements, along with some instructional videos, you will see this week. 

One legged overhead squat :0)

Technique Refinement (C2), Angela Hart [wmv][mov» May 18 07 
Rowing Basics (C2), Angela Hart [wmv][mov]

 Bench Press - Setting up the Bench with Louie Simmons youtube 

Pull-up Instruction Series 
Beginning To learn the Butterfly youtube

The Kettlebell Swing

Ring Dips youtube

Air Squat

Push Press - in espanol, this is for you Martin Spanish Push PressExtlink

Jolie's Rope Climbing Tips [wmv][mov

Rope Climb Variations (Annie) [wmv][mov]


Free Running Clinic Wednesday Night

We are offering a Free Running Clinic Wednesday night at 6:30pm at CrossFit Forest. Learn how to run safely and efficiently. We teach Pose Running. There will be a warm up, instruction, and stretching.

Brian MacKenzie says endurance is a large part of CrossFit in this video filmed at the CrossFit Experience at the 2012 Reebok CrossFit Games.

The founder of CrossFit Endurance has attendees practice drills to demonstrate how strength and conditioning is still important for muscle recruitment in endurance sports. Among those drills is simply hopping in place with good posture and then leaning to move forward while hopping.

“What did they just do… Continue Reading

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If you are new to the program please bring this waiver