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 – Daily WOD

View Public Whiteboard

Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Warm-up

Metcon (Weight)

3 Sets For Quality:

10 Cossack Squats

10 Waiter Squats

Record weight.

Strength

Tempo Front Squat (EMOM for 9 min)

33XO

3s Down

3s Pause at Bottom

Aggressively Stand
Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

Strength

Tempo Deadlift (7×1)

Tempo:

5 Seconds Up

5 Seconds Down
Sets 1-4: 45-50-55-60%

Sets 5-7: Build to a Moderately Heavy Single

Metcon

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
3 Attempts.