Month: June 2015

  • 6.29.15 Box Brief

    Recovery Drinks and Protein Bars Now available at the Box! Now available at the Box are a variety of recovery drinks and protein bars. Over the next 90 days we will testing out various products to see which we would like to keep in stock Items are listed below with links to read more. Find a […]

  • Monday 6.29.15 WOD

    Dynamic Effort Lower Strength Deadlift (12×2 @ 45% + Band) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Tasmanian Pain Coaster” 10-8-6-4-2 Deadlifts (225,155) **30 Dubs (x3) after each round $ Out 3x1min Weighted Plank  

  • Monday 6.29.15 On-Ramp

    @CFML On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run Announcements: Shore WODs start Saturday July 4  

  • Monday 6.29.15 Competitor WOD

    Dynamic Effort Lower Strength Deadlift (12×2 @ 45% + Band) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Tasmanian Pain Coaster” 10-8-6-4-2 Deadlifts (225,155) 30 Dubs (x3) after each round Special Strength 6×6 Glute Ham Raise Special Strength 10×2 Squat Cleans @ 50% + Micro Band **Purple […]

  • Monday 6.29.15 Barbell Club

    @CFR5 A: Hang Snatch (3x2x80-85, 3x1x83-88) Every 2:00 B: Hang Clean and Jerk (3x2x80-85, 3x1x83-88) Every 2:00 C: Overhead Squat (3×3) D: Clean Pull (3x2x100) pause at knee

  • 6.28.15 Box Brief

    Burpeethon! In order to celebrate the end of the Burpees for Blaine Super Challenge, we are hosting an 11 hour BURPEETHON beginning at 2 p.m. on Sunday, June 28th and ending at 1 a.m. on Monday, June 29th. Event will be held at CrossFit Main Line at 10 E. Athens Avenue in Ardmore, PA. Please […]

  • Sunday 6.28.15 WOD

    Max Effort Upper Strength Hang Power Snatch (1RM – Less than 10 reps past 50%) WOD “The Birth of Venus” In 15min Complete 5 Rounds 10 Power Snatches (95,65) 200m Run **In the remaining time AMRAP Bar Muscle Ups **Score total Bar Muscle Ups **Modify Bar Muscle Ups with C2B and Push Ups $ Out 3x1min […]

  • Sunday 6.28.15 Competitor WOD

    Max Effort Upper Strength Hang Power Snatch (1RM – Less than 10 reps past 50%) WOD “The Birth of Venus” In 15min Complete 5 Rounds 10 Power Snatches (95,65) 200m Run **In the remaining time AMRAP Bar Muscle Ups **Score total Bar Muscle Ups **Modify Bar Muscle Ups with C2B and Push Ups Strength Floor Press (3RM, […]

  • 6.27.15 Box Brief

    Don’t Forget…. Fresh Meal Plan will be at R5 Saturday morning to dish out samples of their new meals. Click Here to see more….  

  • Saturday 6.27.15 WOD

    Announcement: Shore WODs start Saturday July 4 WOD “The Scream” 21-15-9 Thrusters (95,65) Box Jumps (24,20) –Then– 21-15-9 Row for cals Burpee over rower **Each partner will complete the full  couplet. Example: WOD #1 P1 21 Thrusters, P2 21 Thrusters, P1 21 Box Jumps, then P2 21 Box Jumps… WOD #2 P1 21 Cal Row, […]