CrossFit Valley Forge

Hey guys, it's Kyle Johnson from ReformRx. I just wanted to let all the amazing people that have helped build this community know that this page has moved to ReformRx Community. Be sure to go check out that page where I'll be posting the same awesome content and join our Group to get more in-depth talks on nutrition, rehab/prehab exercises, Live Q and A's, etc.

Posted @withregram @kylejohnson.dpt Building Overhead Stabilty If you have a body, you need overhead stability. Athletes and non-athletes alike need to have the ability to put their arms overhead and be strong in that position. Here are several exercises that build strength is the muscles of the shoulder to make you stronger and more stable when performing any activity overhead:... 1Robot Field Goals 2Band KB Shoulder Press 3Band 90-90 KB Carry 4Bottoms-Up 90-90 KB Carry 5Bottoms-Up 90-90 KB Press 6KB Windmill Now, these are fairly advanced exercises so you need to build up to them. But they are very effective at strengthening the muscles of the shoulder so you can hold heavy things over your head without concern. #sportstherapist #sportstherapy #performancetherapy #performancetherapist #overheadstability #shoulderstability #shoulderstabilization #movebetter #performbetter

Congratulations to CFVF’s favorite 2020 @thewoodlyndeschool graduate @tommy_malecki We are all so proud of your accomplishments in and out of the gym! Over the years we have enjoyed watching you grow not only as an athlete but as a young man. @beaconcollege is so lucky to have you this fall!! We wish you all the best in your new adventure and your CFVF family looks forward to seeing you drop-in when you’re home

Please follow us at https://instagram.com/reformrxfitness?igshid=4nvfpbov271h As of October 1st, Crossfit Valley Forge will be rebranded to ReformRx. We will continue to have the full complement of Crossfit classes offered today, but will be adding a number of new classes. They will include Reform Fitness which will resemble a boot camp focusing on full body movements and cardio. Reform Movement which will function as a mobility and movement class to help members address p...roblem areas and Reform Performance will focus on traditional barbell movements. All of these offerings will be programed in a synergistic fashion so that they will complement one another if you should choose to participate in one or more. @kylejohnson.dpt will be tapping into his Physical Therapy background. We will also be offering manual therapy services such as myofascial release and deep tissue mobilization. Kyle is going to bring a focus on improving mobility, addressing movement deficits and injury prevention. We look forward to bringing you all on our new adventure

Get Stronger, Faster and Healthier with all the delicious products from SFH! Don’t forget to use the code:CFVALLEYFORGE to get 10% off your order and support of our gym #Posted @withregram @sfh New Zealand Grass-Fed Cows No Gluten No Soy Non-GMO... No Artificial Flavors See more

#neverforget #heros

A habit may initially be triggered by a goal, but over time that goal becomes less necessary and the habit becomes more automatic. #cfvf #trainhard #aristotle #beconsistent #formgoodhabitsandsticktothem #staystrong #stayhealthy

Posted @withregram @kylejohnson.dpt Batwings If you don’t know by now, I’m am a giant fan of any kind of upper back and rotator cuff exercises. This is one I got from @defrancosgym and is killer for targeting all of the muscles in the upper back. ... Use it as a warmup exercise, accessory movement or as part of a finisher set and let me know what you think. #upperbackworkout #rotatorcuffexercise #movebetter #performbetter #sportstherapy #performancetherapy #strongshoulders #shoulderpainexercises

Each year on Memorial Day, we honor the memory of those who have made the ultimate sacrifice defending our country and our freedom. In honor of their sacrifice we do the workout Murph. Murph, honors the life of Navy Lieutenant Michael Murphy who was killed in action in Afghanistan on June 28th, 2005. Lt Murphy was part of a four-man SEAL team sent in to the area in order to combat terrorist groups in that region. Lt Murphy lost his life after selflessly putting himself in danger in order to protect and ultimately bring rescue to the rest of his team. Unfortunately, only one member of the team made it out of the region alive, but their legacy lives on. #memorialday #murph

Posted @withregram @kylejohnson.dpt Piriformis Squat This is an exercise I use while warming up for lower body workouts. It’s combines muscle activation, balance and mobility all in one. ... I find that actively mobilizing (stretching or moving while the muscles are working) is the most efficient and effective way to get your body ready for the workout ahead. Make sure your volume is on so you can hear how to perform the exercise properly. #warmup #movementismedicine #movebetter #performbetter #performancetherapy #performancetherapist #sportstherapist #sportstherapy #piriformisstretch

#wednesdaymotivation #cfvf #appreciatethejourney #halfwaythroughtheweek #stayhealthy #staysafe

Brace yourself and make sure you’re working on mobility! For mobility exercises and tips, visit and follow CFVF’s @kylej.johnson Posted @withregram @whiteboard_daily | COACHING EDUCATION |... . Mobility leads to strength . It all begins with mobility; our ability to take our body through a range of motion WITH control. . The typical athlete is brutally inefficient. . Improving mechanics by resolving problems with tissue restriction and positioning is like taking the emergency brake off a Ferrari." - Dr. Kelly Starrett @thereadystate . I hope you found this valuable. If so, #repost or tag someone who needs to see it. . Quickly access 350+ educational boards on the WBD Glossary - LINK IN BIO @whiteboard_daily . WBD is proud to be sponsored by @getrxd See more

Happy Monday!! #mondayvibes #newweek #cfvf #betteryourself #staystrong

Posted @withregram @sfh We love this "eat more often, eat less often" scale that @precisionnutriton put together. Bookmark this to reference from time to time. #LivinSFH

Katie has been a member of CrossFit Valley Forge only since January but her warm personality and positive energy makes it feel like we’ve known her forever! We asked Katie how quarantine has changed her fitness and what she’s up to now. Follow Katie @k8twr43 for fitness/nutrition tips and inspiration. Thank you Katie for being so awesome and taking the time to answer some questions with your video. We hope to see you and all our amazing member back at @crossfitvalleyforge soon!!

Get your Monday and yourself moving #cfvf #comptrain #mondaymotivation #newstarttoday

Today is #nationalnursesday! Thank you to all of the nurses and healthcare providers for caring for us and our loved ones every single day, selflessly treating patients and saving lives Shout out to #cfvf’s @lndsford our very own hero #therealheroes #thankyounurses

Print and place this in your kitchen for the next time you’re about to stress eat. Make sure you check out @sfh nutritional products. Use code: CVFALLEYFORGE to get 10% off all orders... Posted @withregram @sfh Stressful times = stress eating. Great tips from @precisionnutrition

#cfvf #crossfitvalleyforge #comptrain #mondaymotivation #neverquit.

It’s the start of a new week. Another chance to reset and go after your goals! #youvegotthis #letsdothis #cfvf #comptrain #stayfocused #staystrong #stayhome

Today marks the 50th anniversary of Earth Day. As the global community comes together to fight the ongoing pandemic, this event serves as a reminder that we're all living on this planet together and we all have to do our part. #cfvf #earthday #doyourpart #staystrong #stayhealthy #stayhome #plantsomething

Shout out to @performancemealprep for their leadership and generosity during these tough times. Thank you for taking care of both the brave, essential workers on the front lines while also continuing the delivery of healthy meals and produce to your customers. You guys are the best Posted @withregram @performancemealprep Thank you for the feature @6abcactionnews @6abcfyiphilly ! We are happy to give back in these tough times. Shoot us a message today if you’re interested in donating a meal to a worker on the front lines. For every $10 donated we will match you and donate a meal of our own

#cfvf #cfvffamily #mondaymotivation #staystrong #staysafe #stayhome

Although most of us are stuck at home, we can still control our nutrition and supplementation to optimize health and immunity. SFH has launched their "stronger together" program as a way to help our community during this tough time. All SFH orders until JULY 1st will receive a 10% discount when you shop at www.sfh.com and SFH will reward CFVF with 15% commission kickbacks on orders using code: CFVALLEYFORGE... Also, take a look at their new Plant based Protein and thank you for your continued support

Posted @withregram @competeeveryday Make sure you're taking at least one step forward every day for your health, career, relationships, and life... Plant seeds so you've got something to harvest down the road. No hustle now = no harvest later. ... #CompeteEveryDay #cfvf #itsmonday #mondaymotivation #staystrong #staysafe #stayhome See more

Happy Easter from everybunny at CrossFit Valley Forge #cfvf #happyeaster #staystrong #staysafe #stayhome

Posted @withregram @performancemealprep Avoid a trip to the stores and stay at home. Stock up on fresh groceries for the whole family or split with a neighbor. During these times we feel that it is necessary to use our resources to provide the utmost convenience to our customers. Every week Performance Meal Prep will send you the following: 1 dozen Eggs 10 pounds of assorted veggies ( Root & Garden)... 5 pounds of assorted fruit Leafy Greens, Fresh Aromatics & Alliums (Rosemary, Sage, Onions, Garlic) Order this bundle alone or add it to your order. Quantities will be limited. If you would like to order through messenger feel free. We can provide you with an invoice and a digital receipt.

#cfvf #comptrain #crossfitvalleyforge #mondaymotivation #mondaygoals #youvegotthis #staystrong #stayhome

Looking for a way to support our gym and also get some fresh gear from @bornprimitive ... Go shopping at (www.bornprimitive.com) and enter the coupon code RECOVERY5507 at checkout (Expiration: April 5th). After the end date, they will run a sales report from this code and they will give 50% of the profits back to our gym from sales generated from this code. No gimmicks, no catch! ... O2 is also running a special promotion for gyms so please head over to https://drinko2.com/ We appreciate all your support during these tough times. Hope you are all well and keep moving

I don’t know who needs to hear this but keep doing what you can. No matter how simple or small. #repost #wednesdaywisdom #staysafe #staystrong #stayhome Posted @withregram @squat_university It’s easy to get negative in times like these. Having an optimistic perspective is . It’s not delusional but practical. Just like everything we do in the gym, results take time. Therefore a few weeks of self-isolation away from the gym will not take away all you have worked for. It’s i...mportant to stay safe during this time & keep in mind what’s most important. For those who don’t have much or any equipment at home - take this time as an opportunity to focus on mastering things like single leg squats, Bulgarian split squats or other exercises that don’t require much. Bottom line, keep moving. The storm will pass & when it does your strength you’ve worked so hard for will be there too. . I wish you all the best during these difficult times ______________________________________ This is the 586th #SquatUclub eligible post!! Remember everyday - like, & comment using the hashtag #squatUclub ASAP and I’ll pick one person to start working with on whatever help you need (squat technique, an achy hip with deadlifts, etc). TURNING ON post & IGTV notifications (click the following button on my page & select posts and IGTV) will help you be first in line each day! See more

Performance Meal Prep are stepping up efforts to supply healthy meals to our heroes working in hospitals. For every meal donated, Performance Meal Prep will match with a donated delivered meal of their own.

A new week starts today. It’s another chance to reset. #cfvf #comptrain #crossfitvalleyforge #mondaymotivation #mindsetiseverything #perspective #staystrong #stayfocused #stayhome

We are all facing challenges we have never seen before. When navigating these uncharted waters remember you have the tools and mentality you need to get through this. Stay positive, stay strong #cfvf #comptrain #crossfitvalleyforge #strongmindsetstrongbody #challengeaccepted #wednesdaymotivation #positiveenergy #staystrong #staypositive #forgeahead

Maybe this Monday isn’t one of your favorites but remember every day you wake up is a gift and it’s up to you to make it count. #cfvf #comptrain #crossfitvalleyforge #mondaymotivation #webelieveinyou #staystrong #stayfocused #yougotthis

Posted @withregram @sfh MMM, MM, mmmm How do you use your protein powder? One of our favorite variations is to mix in SFH Fuel with some yogurt and top it off with some chia seeds for breakfast! #repost #cfvf #comptrain #crossfitnutrition #crossfitvalleyforge #fuelyourbody #sfh #proteinideas

#CFVF #comptrain #crossfitvalleyforge #transformationtuesday #warmup #mobility #tuesdayvibes #tuesdaymotivation #trainhard

Your Monday morning thoughts set the tone for the week. See yourself getting stronger and living a healthy life. #cfvf #comptrain #crossfitvalleyforge #mondaymotivation #stronger #healthier #trainhard

Friends that sweat together, stay together. There’s a bond that’s created between people that suffer together. Between people that face challenging, life changing events together. It’s called foxhole friendships. That’s what CrossFit creates. We stay and encourage each other until the last rep is done, until the last second has passed and you break past that comfort zone. Those moments are where meaningful bonds and lasting friendships are formed. Plus, it’s more fun working out with friends!! #cfvf #comptrain #crossfitvalleyforge #foxholefriends #wednesdaywisdom #trainhard #fitfam #buildeachotherup #workingoutismorefunwithfriends

Push harder than yesterday if you want a different tomorrow! #cfvf #comptrain #crossfitvalleyforge #competewithyourself #tuesdaymotivation #tuesdaythoughts #crossfitfam #trainhard #betterthanyesterday

Congratulations to one of our awesome members @jiimjamms for completing and passing her CF-L1 last weekend. Jamie, we’re all so proud of you. Keep up your hard work and dedication in and out of the gym

And then this happened this week! Megan Rodgers hits her goal of getting Double Unders! Love how she stayed calm and just kept trying. Great work Megan!

Hang on!! It’s almost the weekend!! #cfvf #comptrain #crossfitvalleyforge #crossfitfamily #crossfitmommas #spealbar #thursdaythoughts #thursdaymood #oldiebutgoodie #tbt

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.

Mobility is not to be confused with flexibility. Mobility is the ability to display full range of motion around a joint, with control, strength and stability. Did you get your mobility in today?! ... #cfvf #crossfitvalleyforge #comptrain #mobility #tuesdaymotivation #trainsmart See more

New Monday. New week. Let nothing stop you from reaching your goals. #cfvf #crossfitvalleyforge #comptrain #mondaymotivation #newweeknewgoals #trainhard

#tbt to that last 30 seconds of the Open workout #cfvf #crossfitvalleyforge #comptrain #crossfitopen #thrusters #dontdropthetens #community #hardwork #nevergiveup #thursdaymotivation

The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.-Steven Young #cfvf #comptrain #crossfitvalleyforge #mindset #wednesdaywisdom #happyhumpday

Transformation Tuesday Transformation is an ongoing process that tends to appear ordinary, when, in fact, something extraordinary is taking place.-Suzy Ross This week our transformation story is celebrating our awesome member Monique and her hard work and success in and out of the gym. Monique has been a member at CrossFit Valley Forge for almost 3 years. With nutritional support from @strongeru and consistent CrossFit, Monique has lost weight, gained muscle, increased... cardio and has made huge improvements in her lifting technique...recently hitting PRs on all her lifts!! What brought you into CFVF? I was looking for options to workout close to the office. A colleague from work, invited me to join her for a workout at CFVF. At the time, I knew NOTHING about Crossfit and I don't think she mentioned it was a CF gym. What has kept you coming back? Good question! I love that the workouts are always different and challenging. I like that I can see my progression in various movements. I trust the coaching I receive. My coach understands my opportunity areas and works with me to modify movements that help me improve my performance. Lastly, I enjoy the community at CFVF. People know my name and we are all supportive of watching each other push our limits and get stronger. My favorite lift is the deadlift. My least favorite activity is running! Although I push myself to show up when there is running! Congratulations on all your hard work Monique. #tranformationtuesday #cfvf #crossfitvalleyforge #comptrain #strongeru #mobility #crossfitmom #hardwork #crossfitmasters #noonclass

#cfvf #crossfitvalleyforge #comptrain #mondaymotivation #chaseyourdreams #trainhard #haveagreatweek #eyesforward #wakeupandchasethem

#tbt to last Friday’s hero WOD #holleyman Holleyman (Time) 30 Rounds for time of:... 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004 #cfvf #crossfitvalleyforge #herowod #wallballs #handstandpushups #cleans #honor #neverforgotten #comptrain

#wcw goes out to these lovely ladies killing it on the Assault Bike during yesterday’s spicy TABATA #cfvf #comptrain #noonclass #crossfitladies #assultbike #tabata #itsjustabike #crossfitvalleyforge #strength #strengthandconditioning

Check it out, like, follow and get your orders into Performance Meal Prep https://www.facebook.com/PerformanceMealPrep/

#transformationtuesday #cfvf #comptrain #betterthanyesterday #keepgoing #progressnotperfection #haveagreatday #crossfitvalleyforge

A new week of training starts now #cfvf #comptrain #mondaymotivation #newweek #goals #wallballs #crossfitmasters #girlswhocrossfit #trainhard #crushthisweek

6pm! Always ready to get after it

Kill Cliff Recover, Ignite and CBD now offered at CrossFit Valley Forge. The ultimate clean sports drinks to support your fitness activity. #thirstythursday #cfvf #killcliff #killcliffrecover #killcliffignite #killcliffcbd #fitness #recovery #icecold

#CFVF #crossfitvalleyforge #comptrain #crossfitlifestyle #crossfitdude #mentality #mindovermatter #wednesdaymotivation #trainhard

#CFVF #transformationtuesday #crossfitmotivation #noexcuses #noexcusesjustresults #traininghard #tuesdayvibes

It’s Monday. Don’t forget to be awesome!! #cfvf #mondaymotivation #comptrain #fitness #fitfam #traininghard

CFVF taking on 343 In honor of all those that lost their lives on 9/11 this particular workout is based on the number of FDNY firefighters(343)that died that day. For Time... 100 Deadlifts (135/95 lb) 100 Power Cleans (95/65) 100 Ground-to-Overheads (65/45 lb) 43 Burpees 1 mile run #cfvf #endurance #endurancewod #heros #sundayfunday #everydayistrainingday #fdny #crossfitfamily #crossfitlife #weekendfun

Hello all! I would truly appreciate it if everyone would take a few seconds and help us out! Facebook has a new feature & it takes just seconds to do! Please go to our Facebook page, CrossFit Valley Forge. ... Scroll down on the left, go to ‘COMMUNITY’ On the right, Click 'SEE ALL FRIENDS' On the right, Click ‘SELECT ALL' At the bottom right, Click ‘SEND INVITES’ Wait 10-15 seconds for the invitations to send - it’s as simple as that - You can also follow us on Instagram at @crossfitvalleyforge Supporting small businesses doesn’t require spending money. It’s as simple as sharing, liking and promoting us! Hope you are having a great start to the New Year! Thank you so much for the support! *Copy and pasted from another small business!*

I wanted to post this week about finding your balance. Your balance with our training and the rest of your life. I am a deep believer that consistency will breed results. Consistently coming to the gym to squat, to run, to do burpees, to lift heavy weights, to breathe hard, will give you the results you are desiring in life. The more years I coach, the more I am finding myself telling athletes to hold just a little back, save another PR for next time, make sure you fee...l good for tomorrow, etc. etc. Of course, there are the days when I want to see athletes leave it all on the floor. But more often than not, I am trying to set the expectation that I want not just max effort, but a smart and safe max effort. I WANT and NEED to see you tomorrow. As a new father with 3-year old and 10-month old daughters, the days of working out for 3 hours straight are over. Those Bi’s/Tri’s days where holding a toothbrush that night was tough are behind me. Calling an Uber to get me home because I’m cramping up so bad HAVE to be gone. And with that pledge, I also take some satisfaction. I WON’T be taking 1-3 days off to recover to feel my legs or arms again. I WILL be back tomorrow. I WILL get stronger due to my ACCUMULATIVE efforts this WEEK. I WILL be able to do ALL the things my girls ask of me the moment I walk through the doors each day. I WILL feel energized and ready for life after my hour of training. Is your training balancing out with life exactly how you want it to? Are you letting up on the days you need to, and pressing the pedal down when your body is screaming to let loose? If not, come in and talk to me. Let’s find a direction that works for you.

As one year ends and another begins, we wish you health and prosperity, many new PRs, happy memories and good friends in 2020! Happy New Year everyone!!

From our family to yours, we wish you a very Merry Christmas!

Last month, members at CFVF committed to a daily burpee challenge. Everyday, each member pledged to perform an increasing amount of burpees. The punishment for missing a day of burpees was a $5 donation to a charity of choice. Each member in the challenge completed over 900 burpees in the month of November. We are proud to collectively contribute our fail funds to the Leukemia and Lymphoma Society (LLS). The LLS is a nonprofit organization committed to creating a world that is free of blood cancers such as leukemia, lymphoma and multiple myeloma. Lindsay Ford brought this gym together at the end of October by asking if anyone else was interested in doing this challenge with her. And the answer was a united YES! We are so proud to support this important cause, and we’re so glad that November is over.

Are you looking to take those Abs to the next level? Then you need to try the Weighted Plank Hold...the REAL Weighted Plank Hold. ... Grab yourself a Dip belt and loop it through a KB or a plate. Start with your elbows on the one box and then work those feet up onto the other box. Start with 3 sets of 40-60s and increase the weight when you can complete 3 sets of 60s separated by 90s breaks. Time to work on that core! They’re so tough, you can’t help but smile through it!

Here’s Amanda crushing some one legged squats, a tricky and challenging move. She makes it look easy. Are there things out there you wish you could do? Start expanding your fitness by joining us before the new year begins!... $75 for a Free Consultation, an hour long preview to CrossFit, T-Shirt, and December membership! Don’t wait until 2020 to start working on your goals! Finish 2019 proud of yourself!

Are waiting until the New Year to start moving? Nooooooo....!!!!! The time is now! Let’s start getting in shape before the holidays begin!... Sign up for your Free Consultation and jump in with this night time crowd! https://www.crossfitvalleyforge.com//sign-up-for-a-free-/