|We love the Holidays and themed workouts! This week we have a few to help celebrate Thanksgiving. This year we are thankful for our members for showing up each day and putting in the hard work. |
Ardmore and Wayne members may notice some new wording in the workouts these next two weeks. Workouts may be separated into these categories: Function / Performance / Open.
Function: My reason for being here is to have FUN, stay healthy, and live well into my 90s without any serious health concerns.
Performance: I want those things as well, but I want to learn more of the RX movements, possibly participate in the Open, and maybe try a weekend local competition.
Open: I am here to test myself and compete in the sport of CrossFit.
These terms are here to help you identify your “why” in the gym and improve your experience here. We truly want this to be the best hour of your day!
Want to workout on Thanksgiving? Join Coach Chelsey at the Wayne location at 9am for Open Gym!
THE WEEK AHEAD:
Mon: Workout: Power Snatches, Run, Handstand Push-Ups, Bike, Burpees
Tues: Strength: Clean Complex – Workout: Deadlift, Hang Power Cleans, Push Jerk
Wed: Workout: ‘12 Days of Thankfulness’
Thurs: Strength: Bench Press – Workout: Goblet Squats, TTB, DUBS, Goblet Reverse Lunges
Fri: Strength: Back Squat – Workout: Front Squat, Pull-ups, Box Jump Overs
Sat: Workout: Deadlift, Row, Hand Release Push-Ups
Sun: Workout: TTB, DUBS, Push Press, Row
#MAINLINEMONDAY; CFML’S HIGH POWERED OPEN GYM WORKOUT OF THE WEEK:
Today’s workout is programmed by two-times Games athlete Joe Scali
AMRAP 18 Minutes:
80/60 Cal Row
60 Wall Balls (20/114)
40 Deadlifts (185/135)
20 Burpee Box Jumps
•Lower the weight and reps as needed. For example: 60/45 Cal Row, 14/10 Wall Ball, 135/95 Deadlift, 20/16 in Box, or Step Ups
Advice From Our Coaches:
Break up the reps early with short rest so you can move through the burpees at a good speed and you are able to move the rower faster in the second round.
Black Friday Early Access: $22 for 2022. Finish the year strong for $22 and train with us for the rest of the year. Click here to get started.
*Available for new athletes. Membership commitment starting Jan. 1st required.
Here at CrossFit Main Line, we are driven to help you reach your health and fitness goals. That’s why we are always looking for ways to improve your experience as a client.
But we need your help!
We are looking for a cohort of five individuals, who are committed to their health and fitness goals and curious to explore a unique methodology of training to help us test a new membership offering here at CrossFit Main Line: Remote Coaching.
What you’ll experience as a member of this trial program:
- A strategic assessment of your movement patterns, identifying your weaknesses and strengths.
- Uniquely curated programming to help you smash training plateaus and arrive at your goals safely.
- Intensive video analysis of lifts / training to ensure you move with healthy and powerful patterns.
- Nutrition and lifestyle coaching to help you learn healthy and nourishing habits to support a vibrant life.
Your guide on this journey will be Brian Terpak, owner of Steelworks Strength Systems in Philadelphia. A Certified Strength and Conditioning Specialist (CSCS) through the National Strength Coaches Association, Brian has been a strength and conditioning coach since 2013 and has helped hundreds of people redefine their own self-imposed limits and helped them smash their goals. You can learn more about him HERE.
If you are ready to get started and join this select trial team, please e-mail Brian today. Brian@steelworksstrength.com
#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:
3 SETS: AMRAP x 4 MINUTES
6 Front Squats (115/75)|(75/55)
10 Box Jump Overs (24/20)
*Pick up where you left off.
-Rest 1:00 b/t Sets-
Advice from our coaches:
1. Choose a weight that you can complete the 6 front squats unbroken. This is a fast paced workout, so make sure you can move that bar!
2. Typically, we may have one of the three movements that are not in our wheelhouse. Have a plan going in to break up and pace that movement (and.. Get ready to make up ground on the other 2).
Who doesn’t love a challenge and even better, who doesn’t like black out bingo!!!
Pick-up your bingo card at your gym and get to work. The goal is to “black out” your bingo card by completing the Row-vember challenges over the month of November.
Each bingo card will be displayed at the gym so we can all see each other’s progress throughout the month as well as promote some healthy trash talking, lol. At the end of the month, those who blacked out their card will be entered into a drawing to win the coveted “Name Your Rower” Prize.
Individual “Name Your Rower” Prizes will also be given out for the top scores in some of the bingo card workouts.
Have Questions? Reach out to any of your coaches.
Good Luck and Enjoy your Row-vember Challenge….. Get ta’ Rowin’
Join us for a holiday party! CFML Holiday Party at Workhorse Brewing Company in KOP. Dec. 2nd 7pm-9pm. Come grab a drink with our coaching staff and meet other Main Line athletes. No RSVP required, just show up!
|Stuff your coach is reading, hearing, watching, using or buying|
Add This One Accessory to Your Training for Improved Back Endurance
Are you mid way through a workout and all of a sudden your lower back starts to flare up? Use this exercise to help you strengthen your lower back so it doesn’t blow up on you mid workout!
BACK GAME STRONG.
This Snatch Shoulder Primer
One of the (many) complaints about snatches are the effects they can have on the shoulders. That’s why warming up your shoulders is imperative for a strong lift. Use this primer to get you ready to crush some heavy snatches!
PRIMED AND READY.
These Five Easy Apps to Bring to Thanksgiving
When you get to the grocery store late and half the food has already been purged from the store, what do you do? You find cool, easy recipes like this without the sought out holiday ingredients to bring to Thanksgiving instead of your “famous” pumpkin pie recipe. Easy to make and easy to enjoy.