WEEKLY BREAKDOWN 9/5/22

#MAINLINEMONDAY; CFML’S HIGH POWERED OPEN GYM WORKOUT OF THE WEEK:

9/11 Tribute Workout

FOR TIME

2001m Run*

11 Box Jumps 

11 Thrusters 

11 Chest-to-Bar Pull-Ups

11 Power Cleans

11 Handstand Push-Ups

11 Hang Power Clean

11 Toes to Bar

11 Deadlifts

11 Push Jerks

2001m Row

Scaling Options:

• Neither the run or the row should exceed 10 minutes.  Choose a distance that you can complete them in 10 minutes or less
• The barbell should feel heavy, but not feel like a max effort attempt.  Choose a weight that you can complete at least 5 of the reps unbroken.  

Advice from our coaches:

As with any hero workout, let’s remember that it’s a privilege to be able to come in and move / celebrate our fitness today.  This is a long workout with a ton of barbell.  Make sure to warm up ALL lifts thoroughly with an empty bar before loading weight.  Aim for 1-3 sets on the barbell movements.  Choose a pace on that first run that you can maintain (don’t come out too hot!).  

#TUESDAYTREAT;

Former Members: Thinking about returning to CFML? Check your inbox and texts for a special offer this September. Check here

#WHATSNEXTWEDNESDAY; 

Our Quarterly retests are coming up, a 1 day event to test a benchmark metcon and your body composition! Save the date: Sunday September 25th for Ardmore and Saturday October 1st for Wayne. 

#SPOTLIGHTTHURSDAY;

Check out our Teens and Kids Program! School year schedules start next week.

Ardmore:

• Kids – Thursdays 4:30 and Saturdays 1pm
• Juniors – Mondays 4:30, Thursdays 5:15, Saturdays 2pm
• Teens – Mon/Wed/Thurs 3:45 and Sundays at 11am

Wayne:

• Kids – Tuesdays 4:30 and Saturdays 11am
• Juniors – Saturdays 11:30am
• Teens – Tuesdays 3:45, Thursdays 3:30, Sundays 12 (noon)

September is “bring a friend” month.  If the friend joins, the member gets a free month.

#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:

AMRAP x 12 MINUTES

12 Wall Balls 

36 Double Unders

*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).

(Score is Rounds + Reps)

Advice from our coaches:

1. When choosing your 85%, choose to base it off of your 1 Rep clean & jerk that
   you can do with Perfect Form.  
2. Although time is urgent here, make sure you set up correctly before each lift.  

#SHOUTOUTSATURDAY;

• Your CFML membership now extends to CFML – Plymouth Meeting and CrossFit Delaware Valley. Wanna drop in? Email the coach; Wayne, Ardmore, Ply. Mtg., Del Val
• CFML – Wayne: Join Wayne 11am on Fridays beginning Sept. 9th. Sign in on Wodify.

#SELFCARESUNDAY:

We have some great workshops coming up with PT Josh Finley! Improve performance and increase range of motion with Josh Finley PT during these 60 min clinics. Sign ups in Wodify posting soon!

-Saturday Oct. 15 Ardmore Knee Pain Workshop

-Saturday Nov. 12 Wayne Squat Mobility Workshop