On the first Monday of every month we will hold a Freebie Monday. It’s an opportunity for anyone to come try a class and see what this awesome community is all about. The next Free Class is Monday, February 3!
CrossFit Valley Forge – Daily WOD
Thursday Warmup (No Measure)
Elevated 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
Calorie Assault Bike
Kettlebell Swings (53/35)
**Add 20/10# (men/women) to deadlift bar for each new round.