| Our Leader of the month comes as a package deal. Dave Smith and his daughter Mikayla have been members at our Ardmore location for over 2 years. It is always a pleasure having them in class supporting and cheering each other on with a friendly “pick that bar up” or a high five/handshake. Outside of the gym, both Dave and Mikayla keep themselves busy. Dave is becoming an avid runner while Mikayla is one heck of a rower. When asked what they both like most about CrossFit Main Line, both responded, “We love that it is something that challenges us and that we can do together”. Make sure to congratulate Dave and Mikayla this month when you see them in the gym. THE WEEK AHEAD: Mon: Strength: Back Squat – Workout: Run, Goblet Squat, KB Swings Tues: Workout: ‘Waffle House’ Wed: Workout: ‘22 Jump Street’ Thurs: Workout: Plate Ground to Overhead, Slam Ball Twists Fri: Strength: Hang Squat Clean Thruster – Workout: ‘Shamrock Shake’ Sat: Workout: Row, Box Jumps, Sit-Ups Sun: Workout: DB Devils Clean, DB Push Press, Run |
#MAINLINEMONDAY;
#TUESDAYTREAT;
Flash Sale! CFML Plymouth Meeting one FREE month. No strings attached. Only 10 7 more are available.
#WHATSNEXTWEDNESDAY;
We have a great workshop coming up with PT Josh Finley! Improve performance and increase range of motion during this 60 min clinic.
-Saturday, April 15th, 10:30 am Wayne Knee Mobility Workshop
Read more about these workshops here on our blog.
#SPOTLIGHTTHURSDAY;
Congratulations to CFML Ardmore members Alison and Chris Morgan!
#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:
“SHAMROCK SHAKE”
10 SETS FOR TIME
3 Hang Squat Clean Thrusters (135/95)
5 Chest to Bar Pull-Ups
7 Burpees Over Bar
-Rest 1:00 b/t Sets-
(Score is Total Time)
Advice from our coaches:
- Choose a weight for the barbell that is challenging, but could be done touch & go when fresh.
- Since we get 1:00 of rest between rounds this is meant to be a FAST pace! Attack each round as if it where the last one. This type of training builds our power output, meaning we will get better at workouts like 23.3 by doing training days like this.
#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:
Bio Hacking 101 with Dr Seema Bonney;
Get the most out of your wod by recovering vitality with specialized age mgmt & anti-aging protocols that focus on a preventative & proactive approach to health, With Dr. Seema Bonney. Enjoy this series of articles to start bio hacking at home.
| Stuff your coach is reading, hearing, watching, using or buying Identifying Your CrossFit Weaknesses Based On Your Open Performance Now that the Open has wrapped, now is the time to reflect on your performance and hone in your skills. Read this article by Invictus and reflect. WORK YOUR WEAKNESS. Prepping for a Workout With Red Light Therapy Red light therapy has been linked to recovery and reducing inflammation. But did you know, it can also increase your time to exhaustion and fatigue when you use it BEFORE your workouts? Check out the MOVE+ to get the most out of your workouts! IT’S TIME TO MOVE+. F-F-F CueWhat’s the triple F cue? The key to your best split jerk performance! Recovering the bar into the right position is key to nailing a split jerk. SPLIT JERKS FOR DAYS. |