Announcements
Thanksgiving Week Schedule:
Wednesday: 6am, 7am, 10am, Noon, 5:30
Thursday: 8:30am
Friday: 9am
Saturday: 7:30am Open Gym, 8:30am Class
Sunday: 9am Open Gym
CrossFit Valley Forge – Masters Comp
Metcon (Weight)
A. Silverback Primer
3 Sets Each Side:
7 Single Arm Dumbbell Bench Press
7 Single Arm Dumbbell Bent Over Row
B. Bench Press
Build to a Heavy 5
C. and D.
Daily Wod
Bench Press (Build to a Heavy 5)
Metcon (Time)
E. Body Armor
3 Giant Sets:
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold (Bottom)
:30 Seconds Superman Hold
Rest 1:30 Between Sets
Time it takes to complete all.