11.11.15 BOX Brief


October has wrapped up and so has the Lifestyle Challenge.  For the last 30 days nearly 100 Athletes participated in the yearly nutritional challenge where we broke bad habits, met fitness goals and learned a thing or two about food choices. Although only three teams could stand atop the podium, every team in the challenge saw great results and made changes that will truly affect their lifestyle. 
The winter months are upon us and with them comes so many events in the Box. November, or shall we say, RowVember has begun. So keep your eye on the leader boards at the Box to see who will be crowned the next champion. During the month of November we will also be holding the EOD Memorial Workout, a HSPU clinic and an outdoor Thanksgiving WOD. Scroll down to read more and support the EOD cause. 
Lets not forget December!
The third annual Holiday Amazing Race is scheduled for December 12th, tickets are now on sale. The last two years saw more than 100 Athletes running through Ardmore completing WODs, challenges and trivia. So don’t put off buying your tickets, the event is capped at 100 Athletes and tickets will sell fast.
December 19th will again play host to our CrossFit Holiday party at Kelly’s Pub in Bryn Mawr. Make sure to save the date, book the babysitter and show up for the open bar!

So….Don’t miss out. After all, you’re a BIG part of our CrossFit community. Scroll down, read more about the events and make sure you mark your calendar. 
See you at the Box!
Daniel & Merrilee 

Inner Box Events

 11.14.15 – EOD 130 Memorial Workout, Wayne and Ardmore
11.21.15 – HSPU Clinic, Wayne
11.26.15 – Thanksgiving WOD at Radnor Memorial Park
12.12.15 – Holiday Amazing Race, Ardmore
12.19.15 – Holiday Party, Kelly’s Tap Room, Bryn Mawr

Thanksgiving Holiday Schedule

11.26.15 – 9:00am WOD at Radnor Memorial Park, Boxes Closed
11.27.15 –  9:30am and 4:30pm WODs ONLY (both w/ babysitting)
11.28.15 – 8:30am and 9:30am WODs
11.29.15 – 8:30am and 9:30am WODs

Local Competitions and Events
11.15.15 – Winter Warmer 4, CrossFit Advance, Clifton Heights PA
11.21.15 – ‘Stache Showdown, Crossfit Center City, Philadelphia PA
12.5.15 – Christmas Throwdown 5, Crossfit Go Hard, Philadelphia PA

2015 Holiday
Amazing Race

Date: Saturday, December 12th
Location: Main Line CrossFit
10 E. Athens Ave. Ardmore PA 19003
Time: Festivities begin at 10:30AM

Our Annual Holiday Amazing Race is back and bigger and better than ever!  Grab your team of 4 and race around the streets of Ardmore completing WODs and challenges!

What to Expect

After checking in, meet up with your team of 4 and start decorating your “sleigh”, don’t forget to bring festive decorations (A BIG thanks to Shop Rite for donating grocery carts for every team). You will need to push or pull your sleigh from stop to stop in order to  complete the race. Along the way your decorated sleigh will be judged. Prizes will go to the Team with the most festive sleigh.
**Township and local permits are approved and completed**

Lots of Prizes to be won!

In addition to top honors going to the fastest team. Prizes will go to the ‘Most Festive Dressed Team” and “Bested Dressed Sleigh”.

Click here to register!

Lifestyle Challenge Winners!

Congratulations to everyone that participated in the 2015 Lifestyle Challenge! Although only 3 teams can stand atop the podium, everyone did a great job; challenging various aspects of their lives from nutrition choices to daily habits and fitness gains.  And how about Dr Stu’s Mobility WOD?!

1st Place: Team Sanity – Jeanine Dankoff and Lauren Napolitano
2nd Place:  The Fire Krakows – Jonah and Anne Krakow
3rd Place: Team CroMagnon – Doug Rider and Noel Boothe

EOD 130
Memorial Workout 

When: Saturday 11.14.15
Where: Main Line CrossFit – Ardmore & Wayne

How: Donation to the EOD Warrior Foundation click here register hereEnter “CrossFit Main Line”  or “CrossFit R5” 

Why:  Providing financial assistance to wounded, injured or ill EOD warriors



Welcome to RowVember. Over the next 30 days accumulate as many meters as you can and score on the whiteboard.

Only a few rules to follow

• Count all the meters you row in WODs
• Count all the meters you row outside of the WODs; including at home, crew house or in an actual boat. ** Ask the Head Coach if there is enough space to row while classes are running
• Track your score on the whiteboard

New Apparel
Check it out! New Main Line CrossFit and Main Line Barbell Club apparel available. 
Very limited quantities available! 
Email Jacy@CrossFitMainLine.com to reserve yours!

Main Line CrossFit – Slant Logo $30
The Main Line Barbell Club $30
Main Line CrossFit – 2015 Hoodie $50
CrossFit Teens and Pre-Teens $30


The YETI Rambler Mug will keep your cold brew freezing or bullet-proof coffee piping hot for hours!

Get a customized Main Line Crossfit YETI Mug for yourself or as a gift at the box for $50.  Only 8 mugs are available per box – get them while you can!

Handstand Push-Up Clinic

When: Saturday, 11.21.15
12-1pm, Beginners: attempting first HSPU
1-2pm, Advanced: Kipping HSPU and free handstand
Where: Main Line Crossfit, Wayne
Cost: Free for Main Line CrossFit Athletes

RSVP – Click Here 
Are you ready to get on the wall and try that first HSPU?  Have you been Rx’ing HSPU but want to work on your kip, strict or deficit HSPU?  Coaches Ryan, Matt, Chris and Byrnsey are at your service!  After some shoulder mobility, warming up and a short discussion on mechanics, the coaches will work individually with the novices and the ninjas to help you achieve your HSPU goals. 

Thanksgiving WOD

Join us for an outdoor Thanksgiving WOD, followed by flag football
Thursday 11.26.15 at 9:00AM
Radnor Memorial Park –
**Both boxes will be closed on Thursday so everyone can attend

Barbell Club

Registration will now be required for Barbell Club at both Ardmore and Wayne. Please be sure you can commit to attending at least 80% of the classes in a four-week cycle.  An email will go out the week prior to each cycle with instructions on how to register.

Email Jacy@CrossFitMainLine.com


When: Saturday December 19, 2015
Kelly’s Tap Room – Bryn Mawr

Open Bar! Need we say more……

Take a break from the holiday madness to come out with your significant others and enjoy the company of your CrossFit family. We will supply the drinks, you supply the camaraderie!

Giving Back

This season our community will have the following opportunities to give back at the boxes:

Thanksgiving food drive to support the People’s Emergency Center which services homeless women and children in West Philadelphia. Donations of rolls, cider, canned gravy or canned cranberries would be welcome for their Thanksgiving dinner.  Other non-perishable items would be appreciated for future use in their kitchen.  Donation bins will be at the boxes until the end of the day Tuesday, Nov. 24th.
Holiday Adopt-A-Family to support wounded veterans and their families.  We have been matched with two amazing families – details on their wish lists and the process for donating will be available at the boxes right after Thanksgiving. 

On-Ramp Classes
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 twice monthly on Saturdays to teach the foundational movements of CrossFit. The next On-Ramp will be Saturday, November 21st from 12-2:00pm in Ardmore. Email Jacy@CrossFitMainLine.com to register

On-Ramp Schedule

11.21.15 – Ardmore
12.5.15 – Wayne
12.19.15 – Ardmore

November 2015 CrossFit Schedule