Announcements

We are posting all of our announcements and interactions on Facebook. Please register an account, even just to interact with the gym during this time.

CrossFit Valley Forge – Daily WOD

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Daily Mobility and Daily Activation

Metcon

Metcon (AMRAP – Rounds and Reps)

“Cindu”

AMRAP 20:

5 Strict Pull-Ups

10 Pushups

15 Air Squats

30 Double-Unders

Metcon (AMRAP – Rounds and Reps)

“Cindu” (No Equipment Version)

AMRAP 20 Minutes:

15 Odd-Object Rows

(Or 8 Bent Over DB Rows ea)

15 Pushups

15 Air Squats

30 Lateral Line Hops