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King of Prussia, PA 19406

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Sunday, 08 July 2012 00:00

CrossFit trains people to be prepared for the unknown and unknowable. As part of Crossfit's Valley Forge commitment to that idea, we will have two workouts a month that will not be published on the website. These workouts could be a combination of anything and each class might have a different workout or the same. Our promises to you are a good workout, a tough workout, something different, and FUN!

Barbell Walks

Saturday, 07 July 2012 00:00

Strength

2 Deadlift on the minute  for 8 minutes

 

Workout 

11 minute AMRAP

6 Deadlifts (155/105)

Barbell Walk Ten Yards (Deadlift grip)

6 Push Jerks (155/105)

Barbell Walk Ten Yards (Overhead)

 

Shoulder Press vs Push Press vs Push Jerk

 

 

Push Up, Wall Ball Situps, and Squats

Friday, 06 July 2012 00:00

Skill Workout

Pistol Pratice!

 

Workout:

3 Rounds

15 Push Ups

20 Wall Ball Situps (14/20)

30 Squats

Snatch Fun

Thursday, 05 July 2012 00:00

Strength Workout of the Day

Hang Snatch

5-5-5-5-5

 

Workout

2 Laps on the track

15 Hang Snatch (65,95)

2 Laps on the track

12 Hang Snatch

2 Laps on the track

10 Hang Snatch

2 Laps on the track

We have Rowers!

Tuesday, 03 July 2012 00:00

Skill Work:

GHD and GHR practice! Have a coach take you through the steps and start out slow.

 

Today's Workout

3 Rounds

500 M Row

15 Deadlifts (185/135)

 

Rowing Form Help!

 

 

 

Hang Cleans and Thrusters

Monday, 02 July 2012 00:00

Strength of the Day

Hang Squat Clean into Thruster

4-4-3-3

Workout of the Day

7- Hang Squat Cleans into Thruster

12- Jump overs the Bar

Amrap in 4 minutes, take a minute break... and than repeat for a total of two times.

 

 

 

 

 

Today's Class will be at 10 am

 

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post time to comments.

ScottMorrisonHero_th.jpg

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U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

 

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