7.16.20

AnnouncementsThe 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...

7.15.20

AnnouncementsThe 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...

7.14.20

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMetcon (3 Rounds for time)Every 10 min x3 For Time: 50 Wall Balls 20/14 50 KBS 53/35 *Start at 0:00, 10:00, 20:00

7.13.20

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupStrengthFloor Press (5×3 )Build each set every 2 min.MetconMetcon (AMRAP – Rounds and Reps)10 min Amrap 3 Power Cleans 6 Handstand Push Ups 9...

Cement Mixer

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupHome GymCement Mixer (Time)Every 3:00 for 7 Sets: 400 Meter Run 6 Toes-to-Bar Rx+ 12 T2B If needed, scale the run down to complete the T2B, even if...

Dirt Nap

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupHome GymMetcon (Time)”Dirt Nap” 3 Rounds: 15 Double Dumbbell Hang Squat Cleans (50’s/35’s) 15 Lateral Dumbbell BurpeesOlyMetcon...