9.15.15 Box Brief

Fall is upon us – Welcome back to our student athletes and a big thank you to our entire Community for an awesome summer!
Summer was busy at both Boxes with the arrival of new equipment and retail. Hopefully everyone is setting PRs on the lifting platforms and we know everyone has a new “appreciation” for the assault bikes! Our anniversary apparel is on the shelves, get yours now because they are going quickly! If you need a post-workout recovery drink or snack, grab a Kill Ciff, Fit Aid or Best Bar Ever from our new retail section.

Our annual Lifestyle Challenge will start this October, stay tuned to the Box Brief for details. This is a great time to improve your nutrition and kick some bad habits before the holiday season. This fall brings us many exciting events including a butterfly pull-up clinic, nutrition seminar, EOD memorial workout, a sold out Crossfit Teen and Pre-Teens program and a Happy Hour to celebrate the upcoming arrival of our new little Crossfitter.

So, take a minute, relax and scroll through the newsletter below to read all about the awesome stuff coming to the Main Line CrossFits this September.

See you at the Box,
Daniel and Merrilee

Local Competitions and Events

9.19.15 – CMC Poconos, Civilian Military Combine
9.26.15 – Keystone State Classic 2, Stroud CrossFit, PA

10.3.15 – Will WOD for Beer, CrossFit DelVal
10.17.15 – Festivus Games, Worldwide
11.7.15 – Ghouls and Gals 2, CrossFit Proven, PA

Inner Box Events
9.19.15 – Butterfly Pull-up Clinic 12 -1pm, CFML
9.19.15 – On-Ramp 12 -2pm, CFML

10.1.15 – Lifestyle Challenge Begins
10.2.15 – Happy Hour, Kelly’s Taproom 6-8pm, Bryn Mawr
10.3.15 – On-Ramp 12 – 2pm, CFR5
10.10.15 – Nutrition Seminar, 11am-1pm, CFML
11.14.15 – EOD Memorial Workout, CFML and CFR5

Dr. Elke Nelson will be hosting a Nutrition and Supplementation Workshop on Saturday, October 10th from 11:00am to 1:00pm at CrossFit Main Line – Ardmore. The cost is $25 per person and you do not need to be a Main Line Crossfit athlete to attend. So rally your friends and significant others for a great event.

Click here to purchase tickets or for more information

The two hour workshop will include:
• Introduction to metabolism, hormones, stress, and gut health

• Overview of basic macronutrients
• Interrogation of various food groups — the good and the bad
• Special, deep-dive discussion of fats and dairy
• Review of popular supplements and guidance for supplementation
• Discussion of macro recommendations and meal timing using attendees’ schedules and goals

Anniversary Apparel
To celebrate the Anniversaries of the Main Line CrossFit Boxes we reached out to a local artist to create a one of a kind manifesto to represent our awesome Community. The new apparel is on the shelves and going quickly – get yours before they are gone!

EOD 130

Memorial Workout 

When: Saturday 11.14.15

Where: CFML & CFR5

How: Individuals who want to make a donation to the EOD Warrior Foundation (a super cool t-shirt is included with your $35 registration fee) can register hereWhen registering, enter “CrossFit Main Line”  or “CrossFit R5” (as applicable) in the box entitled “At which location/gym will you be participating”. 

Why:  We will be performing the EOD 130 Memorial Workout to support the EOD Warrior Foundation, a 501(c)(3) non profit organization.  The Foundation serves the EOD (Explosive Ordnance Disposal) community by providing financial assistance and support to active-duty and veteran wounded, injured or ill EOD warriors, families of our wounded and fallen EOD warriors and by maintaining the EOD Memorial.  

Baby Shower

Happy Hour!

It’s the final countdown and we can’t “weight” for the arrival of Baby Davidson! Come celebrate on October 2nd from 6-8pm at Kelly’s Taproom in Bryn Mawr.

Butterfly Pull-up Clinic
Want to take your pull-up game to the next level?  There is nothing faster than the butterfly pull-up!  Coach Matt and Coach Byrnsey will be holding a clinic designed to break down the technique, drills and progressions necessary to learn this elusive skill.  Click here to register

When: September 19th from 12:00-1:00pm
Where:  Crossfit Main Line – Ardmore

Cost: FREE – Main Line Crossfit athlete event

• Main Line Crossfit Athlete

• 1 strict pull-up
• 3 traditional kipping pull-ups

CrossFit Pre-Teens and Teens

2015 Fall Season: September 9th – November 24th

The fall season has begun! Teen Classes are held Mondays & Wednesdays at 5:30pm and Pre-Teens Tuesdays & Thursdays at 4:30pm at CrossFit Main Line, Ardmore

*Please note NO Classes 9/7, 9/8, 914, 9/15 & 9/23 due to Holidays*

Email CrossFitKids@CrossFitMainLine.com for more information



Ever have someone tell you they want to try Crossfit but they don’t know where to start? Let them know that we are now holding On-Ramp classes every other Saturday to teach the foundational movements of CrossFit.
The next On-Ramp will be Saturday, Sept 19th from 12-2:00pm at CFML. Email Jacy@CrossFitMainLine.com to register.

New On-Ramp Schedule

September 2015 CrossFit Schedule