The coaching staff’s number one priority is to offer a safe workout environment for our members. We are so thankful for those members who have begun working out again with us and those of you who continue to support us with the home workouts. We are truly appreciative of all your support. This afternoon Governor Wolf has released additional updates to the guidelines for businesses in the green phase. He has made recommendations for gyms to prioritize as much outdoor workouts as possible and emphasizing mask wearing when in common spaces. We want to ensure all members stay healthy and we are able to continue to offer a place for everyone to workout. Due to this we will be asking members in common areas to be wearing masks, to stay within their boxes as much as possible and we will be doing the warmups outside. Thank you for continuing to support us, your safety and health is our number one priority.

CrossFit Valley Forge – Daily WOD

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Warmup (No Measure)

Mobility and Dynamic Warmup


Deadlift (5×1 Every 2 min)

Warm up to a 5×1 at same weight across the board. Goal is 70-80% of 1RM.


Metcon (3 Rounds for reps)

3 rounds

2 minute Max Calorie Row

-1 minute rest-

2 minute Max Burpees

-1 minute rest-

2 minute Max Calorie Assault Bike

-3 minute rest between rounds-

*Score total reps for each round*

Home Gym

Metcon (3 Rounds for reps)

1 Min Max DB DL

-1 min rest

2 Min Max Burpees

-1 min Rest

3 Min Max Alt DB Snatches

-1 Min Rest

—3 Rounds—