Underground

Announcements**Friday 7:30am (not 7am) Class will complete the Hero Wod, Bert, at 400 Swedesford Road, Berwyn, PA, 19312 (old HHGreg). No max on number of participants! **This is the only class on Friday, Saturday, and Sunday **See you there!CrossFit Valley Forge...

Laces Out

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupHome GymMetcon (AMRAP – Rounds and Reps)”Laces Out” AMRAP 18: 6 Strict Pull-Ups (12 Renegade Rows) 9 Double Dumbbell Push Presses...

Mind Eraser

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMetcon (AMRAP – Rounds and Reps)”Mind Eraser” AMRAP 20: 7 Double Dumbbell Power Cleans (50’s/35’s) 7 Burpees 200 Meter...

Red Zone

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMetcon (Time)”Red Zone” 30-20-10-20-30: Single Dumbbell Hang Power Snatch (50/35) Single Dumbbell Thrusters...

Griff

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upThursday Warmup (No Measure)Warm-up 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...

Hook and Ladder

CrossFit Valley Forge – Daily WODView Public WhiteboardWarm-upWarmup (No Measure)Mobility and Dynamic WarmupMetconMetcon (3 Rounds for time)”Hook and Ladder” [On the 0:00] 1 Round: 30 Lateral Dumbbell Burpees 30 Single Dumbbell Hang Clean and Jerks...