Double Header

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupOlyPower Snatch (Build to a Heavy Single in 12 min)MetconDouble Header (Time)For Time: 25 Single DB Box Step Ups 50/35# … Directly into: 100-80-60-40-20...

Martin Luther King Jr. Day

AnnouncementsNormal Class Schedule on MLK Day!CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthBack Squat (Retest for Heavy 5RM)Complete in 15 minMetconMLK Day (Time)For Time 63 Cleans (95/65) 64...

Lethal Weapon

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconLethal Weapon (AMRAP – Rounds)”Lethal Weapon” AMRAP 20: 1 Round of “The Chief” (135/95) 200 Meter Run 2 Rounds of...

Blue Steel

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupOlyPower Clean (1RM in 12 min)MetconBlue Steel (Time)”Blue Steel” 3 Rounds: 7 Power Snatches (75/55) 7 Toes to Bar 7 Box Jumps (24/20) 50/35...

Time to Recover…Or Not

CrossFit Valley Forge – Daily WODThe glorious Active Recovery day is here. Lots of mobility is on the menu along with a workout that you should move at about 70% effort. Get the blood flowing today. Learn a little bit about the Hip Extension and how it can...