Email Us

970 Pulaski Dr.
King of Prussia, PA 19406

(484) 424-XFIT

Max Overhead

Wednesday, 20 February 2013 00:00

Strength

Max Shoulder to Overhead

Workout of the Day

3 Rounds

500 M Row/ 400 Meter Run

6 Push Jerks (105,155)

12 Pullups

Pendlay Row Day

Tuesday, 19 February 2013 00:00

Strength

Pendlay Row 6x2

Workout of the day

5 Rounds

8 Pendlay Row (75,115)

8 Dead bugs

24 Double unders

FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Article about Gregory Rahoi

http://www.jsonline.com/news/29219224.htmlStrength:

 

Strength

Every two minutes for 8 minutes

2 Heavy Thrusters (go up each set)

2 high box jumps

 

Workout

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Blackout Saturday

Saturday, 16 February 2013 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 As part of Crossfit's Valley Forge commitment to that idea, we will have two workouts a month that will not be published on the website.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!

Rope Climbs-Wear Long Socks

Friday, 15 February 2013 00:00

Skill of the Day:

Rope Climb

Complete at least 5

Workout of the Day

4x500s

Cashout

25 GHDs

25 GHRs

St. Valentines Day Massacre

Thursday, 14 February 2013 00:00

There will be a special Valentines Day Wod on Febuary 14th. All of your family, friends, or loves ones are invited to partiake in one of our classes

6am

9:30 am

5 pm

6 pm

 

WOD Calendar

« January 2018 »
Mon Tue Wed Thu Fri Sat Sun
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31        

Find Us on Facebook

BOML