It’s officially April!  The Spring season is all about growth and new life.  Our program currently reflects those principles.  This week: week 2/5 of our Barbell tempo base building.  Week 2/9 of our Strict Gymnastics strength. 

We have a few events planned to get excited for!  Check out the details for “Manion” on Saturday April 29th below.  

You could read about the workouts but let Coach Brian tell you about it, 90s video.

Mon: Strength: Back Squat – Workout: ‘Thigh Society’
Tues: Strength: Shoulder Press – Workout: Run, Toes to Bar, Handstand Push-Ups
Wed: Strength: Deadlift – Workout: Deadlift, Up-Down Box Jump overs
Thurs: Skill: Chest to BarWorkout: Chest to Bar Pull-Ups, Turkish Get-Up, KB Swings, Row, Goblet Squats, Sit-Ups
Fri: Strength: Hang Squat Snatch, Snatch, Overhead Squat – Workout: Run, Snatch, Wall Balls
Sat: Workout: Row, Walking Lunges, DB Hang Power Clean, DB Farmers Walk
Sun: Workout: Box Jumps, Push Press, Burpee Pull-Ups

Join CFML Ardmore as we do Manion! Saturday April 29th at 9:00am. Register and donate using the QR code. Register by April 12th to receive your t-shirt on site for the event. There will be no classes at Wayne or Plymouth Meeting Saturday April 29th. Join us at Ardmore!


Spring is here! It’s time to shake off that winter funk and get into the gym. First month free when you purchase a one on one evaluation for $75.

Click here to get started. → A Coach will call to schedule.


We have a great workshop coming up with PT Josh Finley! Improve performance and increase range of motion during this 60 min clinic. Sign up in Wodify to reserve your spot.

-Saturday, April 15th, 10:30 am Wayne Knee Mobility Workshop 

Read more about this workshop here on our blog.


Shout out to Alex Caesar, Gavin Young, Jesse Patterson, Adam Mariotti, and Landon Roberts who completed the Age Qualifiers Open workouts last weekend. Since they placed so highly in the worldwide CrossFit Open, they had the opportunity to try and move into the next stage and complete 4 workouts. Congratulations CFML crew!



MIN 1 – 200m Run

MIN 2 – 1 Snatch (Building in weight) 

MIN 3 – Max Wall Balls (20/14)

MIN 4 – Rest

Advice from our coaches:

  1. Plan out your weights in advance so that you have a goal going into the workout.  Grab as few plates as possible for your builds so that loading is easier! 
  2. Push the set of wall balls in the last minute of each round.  Remember you get rest afterwards, so get uncomfortable and push those sets! 

Shoutout to Coach Eric who led a Parisi coaches development day over the weekend at Ardmore. Eric taught us the importance of our tribe, the Parisi culture, and how to strengthen those around us. Interested in learning more? Contact Coach Eric to schedule your sports performance evaluation. 


Retail Spotlight! Have you checked out our beverages lately? We have Fit Aids available! We are running a special, buy a fit aid and get 20% off our Fish Oil!

FITAID is beneficial to your health because it contains BCAAs, glutamine, glucosamine, and omega-3 fatty acids, which help keep your muscles and joints in tiptop shape. LIFEAID, the company that makes the drink, has sold more than 100 million cans, proving its effectiveness. FITAID is well-known to be the #1 Post-Workout Recovery Drink in the United States. 

Pure Omega 3 Fish Oil has a lot of benefits. What it’s for: reduce inflammation, lower blood pressure, weight loss, delay aging, and heart health. It’s suggested use is 1-2 capsules daily. The main ingredients are fish oil, omega 3, omega 6, and vitamin E. 

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This Hook Grip Cue
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