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Hang Cleans and Thrusters

Monday, 02 July 2012 00:00

Strength of the Day

Hang Squat Clean into Thruster


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



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.


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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.


Happy July 1st

Sunday, 01 July 2012 00:00

Skill Work of the Day:

Handstands: Dependent on your skill, we will work on handstands against the wall, without a wall, or handstand walks.


Workout of the Day:

150 Sit-ups

Anytime you are finished, you will run a sprint.  If the turf is being used, we will be running outside so be prepared.

Kettlebell and Lunges

Saturday, 30 June 2012 00:00

The first week of Crossfit Valley Forge is in the books! Thank you for everyone who came out!

Skill/Strength Work:

Kettbell Swings: 5-5-5-5 (Try to go up in weight if you are at the 70 than do maximum reps on the last set)

Double Unders: 100


4 Rounds of

10 Kettbell Swings (35/53)

20 Lunges 

30 Double Unders


What is Crossfit?


Death By Snatch and Overhead Squats

Friday, 29 June 2012 00:00

Strength/Skill Workout of the Day

5-5-5-5 of Hang Power Snatch



On the minute do 1 hang power snatch and 2 Overheads squats at 45/75

Each minute add an additional hang power snatch and overhead squat (OHS) for twenty minutes.

If you fail in the twenty minutes, start the next minute back at one

One eventual goal is to be able to do 15 OHS at bodyweight.


Push Up and Box Jumps!

Thursday, 28 June 2012 00:00

Skill Workout of the Day

Pick a new skill to workout (if you are having trouble deciding ask a Coach)

Workout of the Day


Push Ups 

Box Jumps


These aren't skills we will be working on, well at least not this week!


Deadlift Fun

Wednesday, 27 June 2012 00:00


Three deadlifts every two minutes for 10 minutes increase weight each minute


Workout of the Day

5 Rounds

5 Deadlifts at 135/185

20 Situps


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