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King of Prussia, PA 19406

(484) 424-XFIT

Speed Jerks

Thursday, 06 September 2012 00:00

Skill:

Jerks

3 Unbroken reps every 30 seconds for 5 minutes

 

Workout

21-15-9

Jerks (95,135)

Situps

 

2 Tracks Sprints at the start of each round

Turkish Get-ups

Wednesday, 05 September 2012 00:00

Skill of the Day:

Turkish Get ups

4x4

Workout

8 Deadlifts (195,255)

12 Lunges

500 Row 

3 Rounds

Speed Week

Tuesday, 04 September 2012 00:00

Like Shark week, but better... Speed week is a "deload" from last week maxes. We will work on cleaning up form and speed on the overall olympic lifts.

Skill of the Day:

Snatch

Spend 5 minutes work on form

than

3 reps every 30 seconds (pick a weight that it is light enough) for four minutes!

 

Workout of the Day:

6 Snatches (Squat)- (85 115)

12 Barbell Jump Overs

6 Rounds

Happy Labor Day! No Classes! Thank you!

Monday, 03 September 2012 00:00

Happy Labor Day Everyone!

 

On behalf of the Crossfit Valley Forge staff, thank you to all the members and soon to be members. We have had a great first two months, thanks to you all. We have seen great changes in everyone and expect a huge fall!

 

Enjoy the Day

Team Workout &Hero Workout-Badger

Sunday, 02 September 2012 00:00

As a Valley Forge tradition, we will do a Hero workout during the holiday weekend.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.First posted 19 December 2007

We will be doing the following workout:

3 Rounds of:

30 reps of Squat Clean (65,95)

30 reps of Pull ups 

800 M Run.

We will be scaling it as a team workout if needed.

 

Weekend Schedule 9:00 am today and Sunday 9:00 am

Saturday, 01 September 2012 00:00

We will be have class today at 9 am and by popular demand Sunday at 9am.

 

Skill:

GOAT- work on your skill choice  of the day.

 

Workout

3 min amrap

5 Burpees

5 KB Swings (53,70)

5 Goats

2 minute rest

3 min amrap 

5 burpees

5 KB Swings

10 yard Broad Jump

2 minute rest

3 min amrap

5 Pushups 

10 Situps

5 Goats

 

 

The schedule for the weekend is 7:00 am on Friday and Saturday at 9:00 am, please e-mail me at This email address is being protected from spambots. You need JavaScript enabled to view it. if you have any questions. We will not have class at Sunday or Monday.

 

Strength:

Max Snatch in 12 minutes

 

Workout of the Day

3 Snatches (65,95)

5 OHS

7 Lunges

200 M Run 

 

 

WOD Calendar

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