Announcements

Do 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 WOD

We will attempt to reap the rewards of all of our hard work and volume at the end of this week so today, lets go hard for the required time! Today ends with a 16 min hard cap, so lets remember that when we start the wod. Tough buy-in of wall balls and rowing has just pushing just hard enough to attempt to finish this wod before the cap. Don’t pace today out too much! Good luck!

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

You Meatball (Time)

For Time:

75 Wallballs (20/14)

35/25 Calorie Row

Directly into…

6-9-12-15:

Pull-Ups

HSPU

DB Front Squats (50’s/35’s)

Rx+ – C2B

RxM – 35/20’s

Time Cap: 16 min

**Add one sec per rep missed to the 16 min mark. Hard stop at 16:00.

After Party

Lawnmowers (3×6 AHAP)