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 Include 400m RunThe Ghost (3 Rounds for reps)6 Rounds: 1:00 – Row for Calories 1:00 – Burpees 1:00 – Double-Unders 1:00 – Rest 3 different scores: Total Calories Rowed Total Burpees Total Dubs Score cals in first round, burpees in second, dubs in 3rd.

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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 16 Air Squats 14 BurpeesMetcon (Time)Inside Friday 5 Rounds For Time 30 Reverse Lunges 25 Pushups 20 Situps 15 Air Squats 10 Burpees

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Barbell Club

AnnouncementsLabor Day Schedule 8am Open Gym 9am ClassCrossFit Valley Forge - Barbell ClubView Public WhiteboardBanded Squat Clean (10x2 @ 80% of 1RM from last week)Banded Pull-Ups (8x3-5)Hook band up to KB on the floor below you. Wrap band around your neck. Complete reps. Record band color.Romanian Deadlift (3x15 @ same weight as two weeks ago)Max Height PVC Pipe - 1 step (Max Height)One step, two feet take off.

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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: 200m Run Max HSPU 2-4:00: 200m Run Max Ring Muscle Ups 4-6:00: 200m Run Max T2B 6-8:00: 200m Run Max DB Thrusters (50/35 both arms) 8-10:00: 200m Run Max Alt DB Snatches (50/35) 10-12:00: 200m Run Max T2B Record total reps for each round.

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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 Row 10 CTB Pull-UpsAfter PartyMetcon (Time)3 "Giant Sets": 15-20 GHD Sit-Ups 20 Weighted Hip Extensions 20 Glute Bridges Rest 2:00 between.

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Sky Hook

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthPush Press (5x3)Build from 70%-90%+MetconSky Hook (Time)3 Rounds: 20 Hang Power Cleans 20 Front Squats 20 Push Presses Rx – 95/65

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Country Mile

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupOly3 Position Power Snatch (EMOM 8, Build across)High Hang Hang (down to above knee cap) GroundMetconCountry Mile (Time)For Time: 1 Mile Run 50 Wallballs (20/14) 40 Box Jumps (24/20) 30 Barbell-Facing Burpees 20 Power Snatches (115/80)

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Its Big, Its Brown, Its…

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetcon (Time)"SASQUATCH" With a 35:00 Time Cap 60 Clean and Jerks for Time Every 4:00 (to include the start), complete: 15/12 Calorie Row 10 Toes to Bar Weight climbs every 20 repetitions. Weight #1 – 95/65 Weight #2 – 135/95 Weight #3 – 185/135 Sub 50 double unders for the row if you need practice. Not Rx though.

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Free Fall

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Dynamic Warmup OnlyGymnasticsMax Pull-Ups (One set of Max Pull-Ups)One max set of pull-upsLast completed June 19, 2018MetconFree Fall (AMRAP - Rounds and Reps)"FREE FALL" AMRAP 20: 200 Meter Run 20/15 Calorie Row 20 Kettlebell Swings (53/35) 20 One Arm KB Thrusters (10L + 10R) (53/35) Run counts as 20 reps. Each 10m = 1 rep.

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Partner Up

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Couch Stretch x1:00 each Banded Hamstring Contractions x30 each Foam Rollout Lats x45s each Banded Overhead Distraction x30s each Squat Test x2:30 Dynamic Warmup Include 400m RunMetconMetcon (Time)For Time: 100 Wall Balls 20/14#, Partner Hangs from bar 100 KB Swings 53/35#, Partner Holds Plank 100 Pull-ups, Partner Holds Wall Sit with 45/25# on lap **AND, every 3:00, starting at 0:00, complete 20 HR PUSHUPS as a team.** Partner cannot work unless other partner is in static position.

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