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

Metcon

Iron Lotus (Time)

“Iron Lotus” (Individual Version)

For Time:

400 Meter Run

400 Meter KB Run (53/35)

40/30 Calorie Row

30 Box Jump Overs (24/20)

30 Overhead Squats (95/65)

30 Hang Power Snatches (95/65)

30 Overhead Squats (95/65)

30 Box Jump Overs (24/20)

40/30 Calorie Row

400 Meter KB Run (53/35)

400 Meter Run

Time Cap: 30 Minutes