Pre-Open Wednesday Primer

AnnouncementsDo you know someone interested in CrossFit?? From today, Feb 18-Mar 4, CFVF will be running a friendly special! Details: -Your friend must accompany you to the class, where you'll both work out -Your friend will get 2 weeks of CrossFit for $50 -You will get $25 taken off next month's membership -If your friend signs up, we will subtract your friend's membership value from YOUR next month's membership too! Win-Win! **You must message Kevin or Danielle before showing up to class**CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (AMRAP - Rounds)On the Minute x

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Sling Shot

AnnouncementsDo you know someone interested in CrossFit?? From today, Feb 18-Mar 4, CFVF will be running a friendly special! Details: -Your friend must accompany you to the class, where you'll both work out -Your friend will get 2 weeks of CrossFit for $50 -You will get $25 taken off next month's membership -If your friend signs up, we will subtract your friend's membership value from YOUR next month's membership too! Win-Win! **You must message Kevin or Danielle before showing up to class**CrossFit Valley Forge - Daily WODToday, we face a Three Pause Power Clean plus an interval styled workout. Lets

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You Meatball

AnnouncementsDo you know someone interested in CrossFit?? From today, Feb 18-Mar 4, CFVF will be running a friendly special! Details: -Your friend must accompany you to the class, where you'll both work out -Your friend will get 2 weeks of CrossFit for $50 -You will get $25 taken off next month's membership -If your friend signs up, we will subtract your friend's membership value from YOUR next month's membership too! Win-Win! **You must message Kevin or Danielle before showing up to class**CrossFit Valley Forge - Daily WODWe will attempt to reap the rewards of all of our hard work and

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Leaps and Bounds

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconLeaps and Bounds (Time)For Time: 15 Power Snatches (95/65) 15 Box Jump Overs 4 Ring muscle ups 12Power Snatches (115/80) 15 Box Jump Overs 3 Ring muscle ups 9 Power Snatches (135/95) 15 Box Jump Overs 2 Ring muscle ups 6 Power Snatches (155/105) 15 Box Jump Overs 1 Ring muscle ups Box - 24"/20"

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Waterboy

CrossFit Valley Forge - Daily WODIts Game Day! This is our final prep before starting the Open workouts next Friday. Today is all about Transitions. Keep them quick! Figure out how to break up the rep scheme but realize those breaks could add up with such small rep schemes. Push through on your strengths and realize you'll get rest periods on your weaknesses. Good luck!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconWaterboy (Time)12 - 9 - 6: Row Calories Front Squats (95/65) Directly into... 12 - 9 - 6: Toes to Bar Hang Squat Cleans (95/65) Directly into... 12 -

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American Idiot

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility Box Pigeon x60s Elevated Couch Stretch x60s Squat Test x90s Overhead Banded Distraction x45s Overhead Banded Jerk Hold x45s Butterfly x30s Dynamic WarmupMetconMetcon (Time)E5MOM x3 200m Run Or 250m Row 10 Pullups 20 Pushups 30 Air Squats Score your slowest round. Hey American Idiot, wear a vest.After Party100 Abmat Situps (Time)100 Abmat Situps For Time

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Squeaky Wheel

CrossFit Valley Forge - Daily WODToday, we celebrate Hump Day with a full body workout. We will build to a Heavy Single on the Power Clean but with a slightly different build up. Our hearts should be beating a little harder than normal as we get into the end ranges of our lift. Then we move onto a rep scheme that just might always feel doable. Figuring out your own pacing is an absolute MUST today as it will be easy to get caught up in what everyone else is doing. Stay in your lane!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and

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Top Heavy

CrossFit Valley Forge - Daily WODWe start today with some Endurance Open work which will include some Open styled lunges and Calorie Rowing. Rowing first today will work in our favor later as it will make the C2B and pullups much harder than usual. We mix this in with another gymnastic movement and a heavy barbell. I'd like to have everyone test their capabilities on the HSPU and C2B/Pullups so they know where they stand when the Open comes around.View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (AMRAP - Rounds)Every 1:30s, complete the work below: 0-1:30 21/15 Cal Row 1:30-3

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Shut Down

CrossFit Valley Forge - Daily WODHappy Monday! As we continue to try to increase our Snatch Endurance, we want to keep the volume relatively the same so we bump down to 2 sets of UB Snatches today. Then we move on to an Endurance wod today where we will be focusing on our muscular endurance by going UB across the board today. This will also force us to work on our pacing and make us take our breaks during the 4 minutes and not at the end. Good luck!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupStrengthSquat Snatch (12-12 UB Every

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Georgia

CrossFit Valley Forge - Daily WODView Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconGeorgia (Time)For Time: 50 CTB Pull-Ups 200 Double-Unders 10 Power Cleans 10 Front Squats 10 Jerks Rx+ Barbell - 205/145 Time Cap - 13:00 Rx Barbell - 185/135 Pullups Time Cap - 14:00 RxM Barbell 155/105 Time Cap - 14:00

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