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
Today’s focus is solid form all around and pushing the pace on the Bar Facing Burpees. We start with a Clean variation that is meant to keep us in solid positions throughout the movement. DO NOT go over 85% of your 1RM on any aspect as we are trying to work on speed and position (and to stay fresh). Don’t let this metcon trap you today. The weights are doable but not at the expense of seeing Deadlifts on Friday and having our Central Nervous System feel fried. Take it easy on this portion. Push the burpees hard as we know we’ll see them 1-2x this Open! Slowest score gets recorded today. Good luck!
Warm-up (No Measure)
Mobility and Dynamic Warmup
Power Clean+Hang Power Clean+Push Jerk (Every 90s x7 sets)
Build to 85%. Focus on form!
Every 4:00 x 5 Rounds:
9 Deadlifts (185/135)
12 Barbell-Facing Burpees
15/12 Calorie Row
Record your slowest time for your score.