Announcements

Holiday Schedule

Dec 31: 6am, 7am, 10am, and Noon Only
January 1: 10am Only

CrossFit Valley Forge – Daily WOD

View Public Whiteboard

Warm-up

Warmup (No Measure)

Mobility and Dynamic Warmup

Metcon

30FOUR30 (AMRAP – Rounds and Reps)

AMRAP 30

30 calorie Assault Bike

30 Burpees

30 calorie Row

30 AbMat Sit-Ups

Start on different movements if needed.