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

Rollout Quads, Hamstrings, Hips x30s each

Elevated Couch Str x60s

Banded Jerk Hold x45s

Dynamic Warmup

Oly

Split Jerk (4×2: Build to 80% E2MOM)

Focus is on technique here.

Metcon

Barista (Time)

For Time:

27 Bar Over Burpees, 27 Toes to Bar

21 Bar Over Burpees, 21 CTB Pull-Ups

15 Bar Over Burpees, 15 Bar Muscle-Ups

Directly into…

8 Power Clean and Jerks (70%)

4 Power Clean and Jerks (78%)

2 Power Clean and Jerks (84%)

1 Power Clean and Jerk (90%)