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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Mobility

Glute Rollout x30s each

Lower Back Rollout x45s

Elevated Couch Stretch x60s

Squat Test x2 min

Calf Stretch x30s

Banded Hamstring Stretch x45s

Overhead Banded Distraction x30s

Dynamic Warmup

Metcon

Metcon (Time)

Partner Up Buttercup

For time:

Row, 2000 m

— Rest 2 minutes, then —

2 rounds of:

6 Wall Walks

12 DB Push Press 50/35

24 Kettlebell Goblet Squats, 53/35

48 Mountain Climbers

— Rest 2 minutes, then —

Row, 1000 m

Split work as needed. Only 1 partner can work at a time.