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970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Tabata Time!

Saturday, 05 January 2013 00:00

Skill:

Box Jump.. Learning to pogo!

 

Workout of the Day:

Tabata the following

Ring Dips

Box Jumps

Running

Deads for Friday!

Friday, 04 January 2013 00:00

Strength:

Deadlift 5x5

Workout of the Day

5 Rounds 

4 Handstand Pushups

6 Deadlifts (155, 225)

8 Pistols

Pull-up Fun

Thursday, 03 January 2013 00:00

Skill:

Pullups

Workout of the Day

4 Rounds

8 Pullups

10 Toes to Bars

Run 400/Row 500

First CFVF Workout Ever

Wednesday, 02 January 2013 00:00

We are starting a new strength cycle to start of the new year. We are also doing today the very first workout from Crossfit Valley Forge! Time to get back to work!

Strength

Cleans 5x5

Workout of the Day

9 Minute Amrap

3 Hang Power Cleans (65,95)

6 Front Squats (65,95)

9 Burpees

Announcement:

Nutrition is THE most important part of progress at the box. Benefits include fat loss, muscle gain, quicker recovery, more energy and the list goes on. 
 
Nutrition powwow at CrossFit Valley Forge Saturday after the morning workout. There will be a quick talk about Paleo, an example of an easy (no frills but effective) paleo diet, finishing with Q&A. 
 
Members and their family members are welcome!! It is for everyone, just like CrossFit. 

New Years Day Open Gym 11-1

Tuesday, 01 January 2013 00:00

Come in and set a PR today!

Thank you to everyone in the Crossfit Valley Forge Family! We are lucky to have you all and are ready to blow the doors of 2013!

Workout of the Day:

AMRAP in 13 minutes (for 2013)

12 Power Snatches (95, 135)

31 Burpees

20 Jumping into the New Year (box jumps 24/30)

12 Chest to Bar Pullups

This is a partner workout with only one person working at a time~

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