|Our 2022 Fall Hoodies are now available for pre-order! Sign up posters are at all 3 locations: Ardmore, Wayne, & Plymouth Meeting. Can’t make it to the gym to order your sweatshirt? E-mail April at April@crossfitbda.com and include your name, size, and style desired.|
THE WEEK AHEAD:
Mon: Strength: Power Clean, Split Jerk, Workout: Power Clean & Jerk, Burpees Over Bar, Run
Tues: Strength: Front Squats, Workout: Bike, Alt. Mountain Climbers, Box Jump, Alt. Bicycle Crunches
Wed: Strength: Snatch, Hang Squat Snatch, Workout: Power Snatch, Hang Squat Snatch, Overhead Squat
Thurs: Strength: Single Arm DB Bent Over Rows, DB Floor Press, Workout: Run, Box Step Overs, Strict Pull-Ups, Up-Downs
Fri: Strength: Clean, Hang Squat Clean, Workout: Wall Balls, Hang Power Cleans
Sat: Workout: Double Unders, Sit-Ups, Hand Release Push-Ups, DB Burpees
Sun: Workout: Cal Row, Gymnastics Movement of Choice
#MAINLINEMONDAY; CFML’S HIGH POWERED OPEN GYM WORKOUT OF THE WEEK:
Today’s workout is programmed by two-times Games Athlete Streat Hoerner
8 Rounds for Time:
15/10 Cals on Bike
5 Man-makers (50/35)
• Lower the manmaker weight to something you can complete unbroken
Advice From Our Coaches:
Try not to rest during the manmakers! Get through the 5 reps each round and then use the bike as recovery and try holding a steady pace.
New members $100 off your first month. Check your inbox this Tuesday to claim the offer. Check here
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 in ahead of time in Wodify.
-Saturday Oct. 15 Ardmore Knee Pain Workshop
-Saturday Nov. 12 Wayne Squat Mobility Workshop
Have you heard about our Youth Performance Academy? 7:30pm Tuesdays and Thursdays in Ardmore.
Whether your athlete loves playing team sports like basketball, baseball, football, soccer, or an individual sport, our YPA program will help athletes level up their game! They will increase balance, power, speed, agility, and strength. Sign up here
#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:
ON A 15:00 RUNNING CLOCK…
Complete as much of the work as possible…*
150 Wall Balls (20/14)|(14/10)
75 Hang Power Cleans (115/75)|(75/55)
Advice from our coaches:
1. Have a plan and stick to it. Start with manageable sets on both movements. Pick a # that you can repeat again. Sets of 10 on the wall ball shots with quick rest go faster than you think!
2. Choose a loading on the barbell that you can complete 12 + reps unbroken when fresh.
Our 2022 Fall Hoodies are now available for pre-order! Sign up posters are at all 3 locations: Ardmore, Wayne, & Plymouth Meeting. Can’t make it to the gym to order your sweatshirt? E-mail April at April@crossfitbda.com and include your name, size, and style desired.
|Stuff your coach is reading, hearing, watching, using or buying|
Your Clean and Jerk with this Primer Routine
Hitting a heavy clean and jerk is a feeling like no other *insert bar slam*. However, if not warmed up properly, we can kiss those heavy weights goodbye. That’s why you need to try this clean and jerk primer to get you ready to move heavy weight.
LET’S LIFT HEAVY.
This Tip to Reduce Adrenal Fatigue
Adrenal glands affect our ability to process and deal with stress. Another interesting fact… you can reach that gland in your feet. Use this tip to help relieve that “fight or flight” reaction.
FIGHT THE FATIGUE.
How Deep Should You Squat?
“Ass to Grass” squatters might be touching the ground. “Power or Nah” squatters are hitting questionable depth. Which is the right method?
HOW LOW SHOULD YOU GO?