| Happy Monday everyone! This week we have some great skills to look forward to. Get ready for some rope climb practice on Tuesday (wear long socks!), a short thruster burner on Friday, and a long partner chipper on Saturday with gymnastics, barbell, and cardio. Thank you to all who are participating in our 2023 equipment upgrade pool. Voting starts this week! THE WEEK AHEAD: Mon: Strength: Bench Press – Workout: Run, Bike, Pull-Ups Tues: Skill: Rope Climbs – Workout: Double Unders, Alt. DB Goblet Lunge, Rope Climb Wed: Strength: Deadlift – Workout: ‘Diane’ Thurs: Strength: Power Snatch – Workout: Power Snatch, Toes to Bar Fri: Strength: Back Squat – Workout: Thrusters, Burpees Over Bar Sat: Workout: Ring Muscle Ups, Hang Power Cleans, Box Jumps, Row Sun: Workout: Alt. DBL DB Front Rack Lunges, DB Deficit Push-Ups, Sit-Ups |
#MAINLINEMONDAY; CFML’S HIGH POWERED OPEN GYM WORKOUT OF THE WEEK:
Today’s workout is programmed by 2022 CrossFit Games athlete rookie Paige Powers
5 Rounds for Time:
25/20 Cal Ski Erg
20 GHD Sit-Ups
50ft Handstand Walk
Scaling Options:
•To scale: 20/16 on the ski erg (or rower), 15 GHD sit ups or ab mat sit-ups, for the handstand walk, athletes can scale to a bear crawl.
Advice From Our Coaches:
This will be super taxing on the core and the transition from handstand walk to ski erg will get spicy on the arms. Be smart in the first couple of rounds and increase your pace as the workout progresses. Have fun!
#TUESDAYTREAT;
Make 2023 your strongest year yet. Take 25% off your first 6 months of membership when you sign up before the New Year. Click here to get started.
#WHATSNEXTWEDNESDAY;
Join CFML and Athleta Dec 18th at 5pm-6:30pm for an evening of shopping, friends, and fun! Shop Athleta’s newest collections and find the perfect set for your workouts or the CrossFitter in your life. Special offers and sales just for CrossFit Main Line members!
The event is free to attend and light snacks and refreshments will be provided.
When:
Sunday, Dec 18th, 2021 5pm-6:30pm
Price:
Free to attend! CFML members only. Registration required. Sign up here.
Contact:
Rachael@crossfitbda.com
Where:
Athleta, Shoppes at English Village
1460 Bethlehem Pike
North Wales, PA 19454
#SPOTLIGHTTHURSDAY;
Plymouth Meeting has launched a Teens class! Join us at 6:30pm Tuesdays with Coach Wendi. E-mail Wendi to schedule your free Teens trial! Wendi@crossfitbda.com
#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:
‘Razor’s Edge’:
2 Sets* AMRAP x 5 Minutes:
7 Thrusters (75/55)
7 Burpees Over Bar
*Rest 3 minutes in between sets
Advice from our coaches:
1. Choose a weight on the thrusters that you can complete all 7 reps unbroken. If this is a light weight for you, ensure that you are opening your hips and reaching full lock out. We don’t want to “cheat” the standard because its light.
2. Pace the burpees so that you can immediately get back on the barbell. We don’t want to sprint the burpees so quickly that our heart rate gets out of control, and we end up taking extra rest.
#SHOUTOUTSATURDAY;
Shout out to Coach Robbie Williamson for offering TB12 pliability treatments to our members at our Plymouth Meeting location! If you would like to schedule a session, reach out to Robbie via phone call or text at 585-216-7663.
#SELFCARESUNDAY:
Thank you to everyone who participated in our Rov-vember Bingo challenge! What a great way to end our November. Keep a look out for our newly named rowers!
| Stuff your coach is reading, hearing, watching, using or buying The Best Recovery for Your Body One size doesn’t fit all when it comes to recovery. You need the program, products, and guidance that are right for your body and exercise level. Take this quiz (and be honest) to get recommendations to help you recover better and crush your next WOD. TAKE THE QUIZ. The Gifts the CrossFitter in Your Life Will Love Christmas is getting closer each day… have you done your holiday shopping yet? Thinking of gift ideas can delay our shopping, but use our guide to get some ideas for the fitness fanatic in your life. We make it easy, so you don’t have to leave your couch to get them the best gifts! PR YOUR GIFTING. …WATCH This Video About Swinging in the Rings Have you ever found yourself at the top of a ring muscle up and you’re swinging back and forth slightly panicking? Check out this video from Invictus Gymnastics to help you combat that. STOP THE SWING. |