http://www.forgeperformancept.com/

FORGE Performance Physical Therapy, 3417 NW 97th Boulevard, Gainesville, FL (2026)

03/12/2026

26.3 is here... 🙌

And with burpees, cleans, and thrusters, your hips and thoracic spine better be ready 🔥

Before you attack the workout, spend a few minutes opening things up so you can actually get into the positions the movements demand.

Here’s a quick prep flow we like:

✅Banded front rack stretch → helps open the shoulders so you can keep those **elbows high in the bottom of the thruster** and maintain a strong front rack for cleans
✅World’s Greatest Stretch → opens up the hips and adds some thoracic rotation
✅Med ball thoracic extension in a deep squat → a great way to train ACTIVE thoracic mobility under a light load (much more transferable than just laying on a foam roller)
✅Step-back burpee ▶️ cobra ▶️ down dog → ties everything together by opening the hips, chest, and spine while getting your body warm

Remember:
Mobility isn’t just about stretching — it’s about owning the positions you need under load 😎

Take 5 minutes, prep the right areas, and give yourself the best chance to move well when the clock starts ⏱️

Good luck in 26.3 — we’ll be this week for FREE Injury Screens so stop by and say hi!

03/09/2026

💥 Did the CF Open leave your shoulders feeling stiff, cranky, or just… off?

• Overhead lifts feel tight or unstable
• Hanging from the bar feels sketchy

💥 Or maybe it’s jiu jitsu that makes your shoulders cranky...

• Posting on your arm during rolls or grips in jiu jitsu irritates it
• Frames, underhooks, or arm drags start to irritate it

❓Do you keep modifying movements or warming up longer just to get through a workout??

If that sounds familiar, you’re not alone—and it’s exactly why we’re launching something new.

🔥 Forge Foundations: Shoulder Resilience 🔥

A 6-week PT-led small group course designed to help athletes rebuild shoulder mobility, strength, and control so you can keep training without nagging pain.

Course Details:
🗓 Starts Tuesday, March 17th
⏰ 8:15–9:00 AM
📍 1x per week for 6 weeks

What you’ll do over 6 weeks:
Weeks 1–2 → Mobility + movement re-education
Weeks 3–4 → Bodyweight strength + light resistance
Weeks 5–6 → Controlled loading + dynamic movements

This course is perfect for...
🏋️ CrossFit athletes coming off the Open
🥋 Jiu jitsu athletes whose shoulders take a beating from posting, framing, and gripping
💪 Lifters who feel limited overhead
⚡ Anyone dealing with nagging shoulder pain or stiffness
✔️ Anyone who wants expert guidance without committing to 1-on-1 PT

By the end, you’ll have:
✅ Better shoulder mobility and strength
✅ Less pain and stiffness
✅ More confidence overhead and on the mat
✅ A repeatable warm-up & accessory routine you can use long-term

Spots are limited to keep the group small and coached.

👇 Comment “SHOULDER” and we’ll send you the details and registration link.

03/06/2026

CrossFit Open 26.2 Prep 🙌

Before you jump into the workout, take a few minutes to get the right areas online 👩‍💻

The goal of this prep isn’t to tire you out 😮‍💨—it’s to make sure your body is ready for the demands of the workout💪

Here’s what we’re focusing on in this quick sequence:

✅Thoracic extension on a foam roller + PVC overhead reach → Opens up the mid-back and shoulders so you’re not fighting for position during all the hanging and overhead work.
✅Prone single-arm Ys → Wakes up the upper back and shoulder stabilizers to support strong, controlled overhead movement.
✅Lunge iso-holds with overhead reach → Gets the quads and glutes engaged while connecting the lower body to overhead stability.
✅½ kneeling windmills → Builds rotational control through the mid-back and shoulders so everything moves smoothly under load.

A few intentional reps now can make the whole workout run smoother

Save this and run through it before tackling CrossFit Open 26.2…. Let us know how it goes!🙌🔥

03/02/2026

🤔What does a Performance PT-led shoulder course actually look like?

It looks like you on the floor.
It looks like you with a PVC pipe in your hands.
It looks like you sweating a little.
It looks like coaching, cueing, adjusting, and repping it out in real time.

This isn’t a sit-in-the-back-and-take-notes kind of course 🙂‍↔️

At our Shoulder Resilience Course, you won’t just *learn* about mobility, stability, and strength — you’ll actually go through the progressions with us. We’ll coach you through:

✅Proper overhead mechanics
✅Scapular control & stability drills
✅Strength progressions for pressing & pulling
✅The common faults we see in CrossFit + BJJ athletes
✅How to modify movements if your shoulder is already talking to you

You’ll leave knowing exactly what to work on — and how to do it correctly😎

If you’re in Gainesville and you want shoulders that can handle kipping, pressing, grappling, and high-volume training without constantly flaring up… this is for you🙌🔥

Spots are limited because we keep these hands-on and interactive.

Come ready to move. 💪

Register with link in bio⬆️

🔥FORGE PERFORMANCE PHYSICAL THERAPY🔥

Keeping Active People Healthy and Active Through Every Decade of Life! 🏃‍♂️🤸🏋️

👩‍💻ForgeperformancePT.com

📧 info@forgeperformancept.com

📍3417 NW 97 Blvd
Gainesville, FL 32606

📞 352-234-4422

02/26/2026

26.1 is here! …and it’s kinda brutal 😬😅

↗️ Ascending then descending ↘️
Wall balls.
Box jump-overs.
Med ball box step-overs.
12-minute cap.

Let’s be real — most normal humans aren’t finishing this one. And that’s okay. The goal isn’t to sprint to the redline in minute 2 and implode.

👉 Take **planned breaks** — just keep them SHORT.
👉 Be intentional with your breathing — **don’t hold your breath** at the bottom of wall balls or bracing on the box.
👉 Steady, Smooth, Stay alive 🥵

Here’s how to PRIME your body before you attack it:

🔓 **World’s Greatest Stretch** – open up the hips for deep squats + powerful jumps
🔥 **Banded Dead Bugs** – wake up those deep hip flexors that have to stabilize at the bottom of wall balls and the top of every box rep
💪 **Side Plank + Clamshell** – turn on lateral hip muscles so your knees don’t cave when fatigue hits
⚡ **Explosive Squat Jumps** – quick power primer so those first reps feel snappy, not sluggish

This workout will reward control, breathing, and smart pacing way more than reckless intensity.

See you and .star.fitness this weekend. Let’s get after it. 💥

02/26/2026

The CrossFit Open is HERE 🙌

For the next 3 weeks, we’re popping up at local gyms around Gainesville to support all you Open athletes.

📍 Where you’ll find us:

Friday, Feb 27 – 1 Hundred Fitness
Saturday, Feb 28 – North Star Fitness

Friday, Mar 6 – B3 Gym

Friday, Mar 13 – CrossFit Lead

We’ll be offering:
✅ Free injury screens
✅ Pre- & post-event recovery strategies
✅ Mid-Open rehab tweaks to keep you moving
✅ Answers to your mobility, pain, and performance questions

Whether it’s your first Open or you’re a seasoned veteran — we’ve got you.

Come say hi, get checked out, and let’s keep you in the game for all 3 weeks 💪

02/24/2026

❓ Do you have trouble with overhead lifts, kipping, or hanging movements?
❓ Does your shoulder feel stiff, unstable, or just “not right” during training?
❓ Does this sound familiar: you want help, but you’re not sure where to start?

This NEW course is for you! 🙌

⭐️ Forge Foundations: Shoulder Resilience ⭐️

…a 6-week, PT-led small-group rehab course designed to help you build stronger, more durable shoulders without stopping your training.

🗓 Starts Tuesday, March 17th
⏰ 8:15–9:00 AM
🔘Runs every Tuesday for 6 weeks
📍 Forge Performance Physical Therapy
3417 NW 97th BLVD, Gainesville, FL

Over 6 weeks, you’ll progress through:
Weeks 1–2: Mobility, banded work, and re-education
Weeks 3–4: Bodyweight and light resistance
Weeks 5–6: Controlled loading with DBs/KBs + dynamic movements

This is for you if:
✔️ You are participating in the Open and want resilient shoulders
✔️ You feel limited pressing, snatching, or hanging
✔️ You have tight shoulders while rolling in jiu jitsu
✔️ You’re returning from a shoulder injury
✔️ You want expert guidance but aren’t ready for 1-on-1 care

By the end, you’ll have:
🔥 Better mobility, strength, and control
🔥 More confidence overhead
🔥 A repeatable warm-up & accessory routine
🔥 Less stiffness, less pain, and more trust in your shoulders

This is a powerful bridge between rehab and training

Spots will be limited.

Link 👆 in bio…OR…👇 Comment “SHOULDER” for details and registration info

RehabToPerformance

02/16/2026

We’re a little late to the party, but this is still worth celebrating 🎉

Forge Performance Physical Therapy was voted 2025’s Best Physical Therapy Clinic in Gainesville in the Gainesville Sun Community Choice Awards—and we’re so grateful 🙌

Thank you to everyone who took the time to vote, trust us with your care, and support our small business. This community means everything to us, and we’re honored to help you stay healthy, active, and doing what you love 🔥

Here’s to many more years of movement, strength, and resilience. 💪

02/09/2026

🚨 NEW at Forge 🚨

You’ve been asking…so we’re delivering 😎

Introducing…

💪Forge Foundations: Shoulder Resilience — a 6-week small-group rehab course designed to help you move, lift, and train with stronger, healthier shoulders.

🗓 Starts Tuesday, March 17th
⏰ 8:15–9:00 AM
📍 Every Tuesday for 6 weeks

This is our first-ever group rehab course, created to give more athletes access to Forge-level care, with real, structured, PT-led progress.

What we’ll work on over 6 weeks:

✅Weeks 1–2: Mobility, banded work, and re-education
✅Weeks 3–4: Bodyweight and light resistance
✅Weeks 5–6: Controlled loading with DBs/KBs + dynamic movements

Who it’s for:

✔️ CrossFit athletes recovering from the Open
✔️ Lifters with stiff, cranky, or unstable shoulders
✔️ Anyone limited overhead (pressing, snatching, kipping, hanging)
✔️ Jiu Jitsu athletes dealing with shoulder stiffness or injuries
✔️ Anyone curious about working with Forge but not ready for 1-on-1 care

By the end, you’ll have:

🔥 Better shoulder mobility, strength, and control
🔥 Confidence overhead
🔥 A repeatable warm-up & accessory routine
🔥 Less pain, less stiffness, and more trust in your shoulders

This is the perfect bridge between rehab and training

👇 Comment “SHOULDER” for details. Spots will be limited.

02/06/2026

Knee pain doesn’t have to be part of training. 🦵💪

If squatting, jumping, or running has been feeling off, it’s time to stop guessing and start understanding what your knees actually need.

LOVE YOUR KNEES WORKSHOP
📍 Go Primal Fitness
🗓 Saturday, Feb 14, 2026
⏰ 11:00 AM
💲 FREE (limited spots)

We’ll break down:
✔️ The most common knee injuries we see in active adults
✔️ Why they happen (hint: it’s rarely “just weak quads”)
✔️ Strength + stability strategies to build resilient, high-performing knees

Whether you’re rehabbing nagging pain or trying to prevent it, you’ll leave with practical tools you can use immediately.

👉 Sign up now to save your spot

02/03/2026

This is what progress looks like

A solid warm-up, the right mobility work, and a plan tailored to your body can make a huge difference 💪

Feeling strong, mobile, and pain-free in class is exactly what we want for every athlete. And we’re excited to keep building on this momentum together

⭐️⭐️⭐️⭐️⭐️

Don’t take our word for it…
We love it when our clients trust the process 🙌🔥

You can trust the process too. Get on our schedule NOW for a FREE Discovery Call before our available times are taken! ⬆️ Link in bio ⬆️

🔥FORGE PERFORMANCE PHYSICAL THERAPY🔥

Keeping Active People Healthy and Active Through Every Decade of Life! 🏃‍♂️🤸🏋️

👩‍💻ForgeperformancePT.com

📧 info@forgeperformancept.com

📍3417 NW 97 Blvd
Gainesville, FL 32606

📞 352-234-4422🔥

FORGE Performance Physical Therapy

03/12/2026

03/09/2026

03/06/2026

03/02/2026

02/26/2026

02/26/2026

02/24/2026

02/16/2026

02/09/2026

02/06/2026

02/03/2026

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