The Ghost

AnnouncementsLabor Day Schedule 8am Open Gym 9am ClassCrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Foam Roll Calves 60s each Stretch Calves 60s each Pec Stretch 30s each Elevated Couch Stretch 60s each Dynamic Warmup...

Gym and Complex Closed For Cleaning

AnnouncementsLabor Day Schedule 8am Open Gym 9am ClassCrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (Time)Outside Friday 4 Rounds For Time 400m Run 22 Walking Lunges 20 Pushups 18 Situps...

Barbell Club

AnnouncementsLabor Day Schedule 8am Open Gym 9am ClassCrossFit Valley Forge – Barbell ClubView Public WhiteboardBanded Squat Clean (10×2 @ 80% of 1RM from last week)Banded Pull-Ups (8×3-5)Hook band up to KB on the floor below you. Wrap band around...

Runners Run…And Then Some

AnnouncementsLabor Day Schedule 8am Open Gym 9am ClassCrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (6 Rounds for reps)Every 2 minutes, complete the run and max effort below: 0-2:00:...

Half Bad

AnnouncementsLabor Day Schedule 8am Open Gym 9am ClassCrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupHalf Bad (AMRAP – Rounds and Reps)AMRAP 18: 20 Deadlifts (155/105) 10 CTB Pull-Ups 20/15 Cal...