Do you know someone interested in CrossFit??
From today, Feb 18-Mar 4, CFVF will be running a friendly special!
-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
Warm-up (No Measure)
Rollout Quads, Hamstrings, Hips x30s each
Elevated Couch Str x60s
Banded Jerk Hold x45s
Split Jerk (4×2: Build to 80% E2MOM)
Focus is on technique here.
27 Bar Over Burpees, 27 Toes to Bar
21 Bar Over Burpees, 21 CTB Pull-Ups
15 Bar Over Burpees, 15 Bar Muscle-Ups
8 Power Clean and Jerks (70%)
4 Power Clean and Jerks (78%)
2 Power Clean and Jerks (84%)
1 Power Clean and Jerk (90%)