January 2018 CrossFit Programming Breakdown
Monday 1.1.18 CrossFit
Strength 1) Clean and Jerk 1×1 2) Back Squat 1×1 3) Single Arm Farmer Carry 4 x 30s each side Max Distance Carry, AHAP. Rest 90s b/t attempts $ Out 4 Rounds 15 Banded Pull-throughs 15 Straight Leg Sit-ups
January, 1 2018 Holiday Hours
The Main Line CrossFit is OPEN on New Year’s Day! We’ll have three scheduled WODs. Take note of the babysitting schedule: Ardmore: 10:00a (w/ babysitting), 11:00a (w/ babysitting), 12:00p Wayne: 10:00a (w/ babysitting), 11:00a, 12:00p Start the year off right with a workout! See you at the box!
January 2018 Programming
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Sunday 12.31.17 CrossFit
Skill Every 60s, complete 1-3 reps Pick 1 Gymnastics Movement – T2B – Butterfly Pull-ups – Bar Muscle-upsIntent: Choose 1 gymnastics movement and spend some time practicing it today. Keep sets small reinforcing good movement patterns. Metcon Every 3:00 x 6 Sets 10 Back Racked Reverse Lunges (95,65) 10 Ball Slams -Then- Every 3:00 x […]
Saturday 12.30.17 Rail Yard Fitness
Warm-up Quad stretch Hamstring stretch 10 side kicks-L, then R 10 back kicks, L then R 10 slow squats- hold for 10 seconds at bottom Metcon 5 AMRAP 8 lateral hops 8 burpee box jumps 1 min 5 AMRAP 50 m KB front rack carry 8 KB plank thrust 1 min 5 AMRAP 8 seated […]
Saturday 12.30.17 CrossFit
Metcon “2017” With a partner for time: Row 2017 Meters 100 Thrusters (115,75) 100 C2B Pull-ups Row 2017 Meters Rx:(95,65) (Pull-ups) Intent: Come up with the best strategy to get through the listed work in the shortest time. Your scaling choice should allow for sets of 10 on thrusters and sets of 5 on pull-ups. […]
2017 Athlete of the year
Congrats to CFML Athlete of the year Diane Werder! Diane received 1 year FREE CrossFit and 12 months to give away. Thank you to everyone that took time to vote.
January 2018 Rail Yard Bootcamp Programming
Friday 12.29.17 CrossFit
Strength Sumo Deadlift, 2″ blocks (1×1 EMOM 90s 3,3,2,1,1,1…) pull from 2″ blocks – Beginner: 5 x 5 with a medium weight. Intent: Technique work on Sumo Deadlift today. We are going to see this next month done for speed work off the floor so today will be a good indicator of where you’re at. […]