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Box Jump Bonanza

Friday, 10 August 2012 00:00

Skill:

Box Jump- Work on pogoing at the bottom, more efficient jump technique, and higher height.

 

Workout

10 Box Jumps

10 KB Swings (35, 53)

7 Rounds

Pistol Practice

Thursday, 09 August 2012 00:00

Skill:

Pistol Practice

 

Workout of the Day

3 Rounds

500 M Row

15 Burpees

10 Yards of Broad Jumps

Grace-Benchmark Workout!

Wednesday, 08 August 2012 00:00

Strength Workout:

3-3-3-3 Clean and Jerk (each rep should be touch and go)

 

Workout:

Grace:

30 Clean and Jerks (95/135)

 

Tabata Tuesday

Tuesday, 07 August 2012 00:00

Skill Workout:

Handstand practice

 

Workout of the Day:

Tabata of the Exercise (a full

Dips

Burpees

Lying Leg Raises

 

 

Blackout!

Monday, 06 August 2012 00:00

Happy Monday! It is blackout time again!

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 As part of Crossfit's Valley Forge commitment to that idea, we will have two workouts a month that will not be published on the website.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

Sunday-Funday!

Sunday, 05 August 2012 00:00

Skill Work:

Toes to Bar/Knees to Elbow Practice

 

Workout of the Day

500 M Row than

10-1

Lunges

1-10

Toes to Bar

 

Today's class will be canceled as we go out to support the 5K! More information below and come out to support a great cause!

 

http://www.lowerprovidence.org/events.htm

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