Holiday Schedule
Dec 24: 6am, 7am Only
Dec 25: No Class
Dec 26: No Class
Dec 31: 6am, 7am, 5pm, 6pm Only
January 1: 10am Only

CrossFit Valley Forge – Daily WOD

For everyone who completed Friday’s workout, do Thursday’s Mobility session and the Bike or Row workout.

For everyone who did not do Friday, complete the “Mile High” workout.

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Thursday Warmup (No Measure)


Couch Stretch x1 min each

Pigeon on the Floor x1 min each

Butterfly Stretch x30s

Frog Stretch x1 min

Banded Hamstrings x30s each direction

Standing Banded Hamstring Stretch x1 min each

Keg Stretch x2 min

Banded Lat Distraction x30s each

Banded Jerk Hold x30s


200 Cal Airdyne (Time)

50 Cal Bike

50 Cal Bike – Arms Only

50 Cal Bike – Legs Only

50 Cal Bike

5k Row (Time)

Max Effort 5k Row

Mile High (Time)

“Mile High”

For Time:

800 Meter Run

50 Power Snatches (75/55)

800 Meter Run

7 Rope Climbs (15′)

800 Meter Run

50 Bar-Facing Burpees