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

Ahh Happy Monday! We’re back! Today, you may retest 19.1 if you’d like or you can get a move on with your life on a secondary wod which will give us a nice chest/tri workout while also pushing our ability to move through Cleans. I would say go faster than you want to because soon enough, the Cleans portion will be giving your triceps enough time to recover. Lets get some blood flowing in those legs after Friday! Good luck!

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

You’re Not The Chief (AMRAP – Reps)

15 min AMRAP

Up Ladder of Power Cleans:

1 Power Cleans 115/80

6 Pushups

9 Air Squats…

2 Power Cleans

6 Pushups

9 Air Squats

3 Power Cleans

6 Pushups

9 Air Squats





Rx+ 135/95

RxM 95/65
Run 2 heats so that people can help each other judge and also complete 19.1 if they choose.