CFML WEEKLY 1/23/23
Ardmore is moving! We need your help. Workout at Ardmore at 9:30am on Saturday 1/28 and Sunday 1/29 then load your car up with equipment and drop off at the new gym! You could read about the workouts but let Coach Brian tell you about, 90s video. THE WEEK AHEAD:Mon: Strength: Clean Pull, Clean High […]
Monday 1/23/23
Strength Clean Pull + Clean High Pull + Muscle Clean Workout ‘Elizabeth’21-15-9Clean, 135# / 95#Ring Dips
Sunday 1/22/23
Strength 8/8 DB Farmer Split Squats 16 Weighted Glute Bridge-Up Workout EMOM x 15 MINUTES MIN 1 – :45 Back Rack Lunges MIN 2 – :45 Russian KB Swing MIN 3 – :45 Wall Walks
Saturday 1/21/23
Workout AMRAP x 16 MINUTES 15/12 Cal Row 25 Sit-Ups 35 Double Unders *Every 2:00 not including 0:00 complete 5 Alt. DB Devils Press
Friday 1/20/23
Workout Crossfit Games Open 19.5 33-27-21-15-9 reps for time of: Thrusters 95lb/65lbChest-to-bar pull-ups Time cap: 20 minutes
Thursday 1/19/23
Workout AMRAP x 18 MINUTES 18 Alt. Step-Ups 18 Box Jump Overs 800m Run
Wednesday 1/18/23
Strength Deadlift Workout 5 SETS ON A 2:00 RUNNING CLOCK… 10 Handstand Push-Ups 5 Deadlifts (315/205) Max Cal Bike w/ Time Remaining…
Tuesday 1/17/23
Strength Front Squat Workout AMRAP x 6 MINUTES 3-6-9-and so on… Front Squats (115/75) Toes to Bar
CFML WEEKLY 1/16/23
On Feb. 16th the CrossFit community will kick off a worldwide celebration of fitness that anyone can join – the 2023 CrossFit Games Open. Fitness is more fun with friends! Don’t you think? Grab a friend (or two!) and let’s throw down together at CFML for this 3 week challenge. Talk to your coach to […]
Quarterly Retest Day
Quarterly tests are quickly approaching! A 1 day event to complete a benchmark workout in class and measure your muscle and fat. Don’t know about the InBody Scanner??? Test Day: 1/21 – Wayne. 1/28 -Plymouth Mtg. 2/4 – Ardmore Bring a friend for a partner WOD!
