CFML WEEKLY 1/9/23

#MAINLINEMONDAY; CFML’S HIGH POWERED OPEN GYM WORKOUT OF THE WEEK:

Today’s open gym workout is programmed by 20-year-old college student and CrossFit Invictus athlete Devy Kim

Every 4 minutes for 20 minutes (5 Rounds)

20/15 Cal Row

10 Lateral Burpees over the Rower

5 Snatches (185/125)

Rest in remaining time

Scaling Options:
•For scaling, we would recommend adjusting the row calories to finish in under one minute, and using a moderate weight for the snatch (around 65-75% of your 1RM)

Advice From Our Coaches:
Go fast and go hard! This workout is a spicy sprint, testing a moderate snatch under fatigue. Attack this workout by focusing on breathing on the row while also maintaining a high cadence. The rep scheme is set to where this is supposed to be an all-out sprint and recover in the time remaining. Stay smooth and consistent through transitions.

#TUESDAYTREAT;

We’re kicking off the New Year with a Flash Sale! Grab a 10 pack of classes for 50% off. But hurry, this sale is only live this week and supplies are limited!

Click here to get started.

This offer expires on 1/13/23 or when we’ve sold out of our limited supply of discounted packs – whichever comes first!

#WHATSNEXTWEDNESDAY;

Quarterly retests: 1/21 – Wayne. 1/28th – Plymouth Mtg.  2/4th – Ardmore

In Class: Benchmark workout & InBody Scanner. 

9 Cool thing an Inbody will tell you that a scale won’t:

– Your ideal weight

– Your muscle mass

– Your fat mass

– Body Mass Index

– Percent body fat

– How much muscle you need to gain

– How much fat you need to lose

– Grams of protein you should eat in a day

– The total amount of calories you burn per day

#SPOTLIGHTTHURSDAY;

January 10k Jump Rope Challenge!

Join us in taking on the 10,000 jump rope double-unders (or single-unders) challenge over 30 days in support of fitness and mentorship opportunities for at-risk youth.

Your support will bring hope and opportunity to kids who need it most… not to mention make you fitter, and a lot better at jumping rope. What’s not to love?!

Register with the CrossFit_Mainline team. Click here to register.

#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:

3 SETS

AMRAP x 4 MINUTES*

2-4-6-and so on…

Hang Power Clean + Overhead (95/65)

Box Jumps (24/20)

-Rest 1:30 b/t Sets

Advice from our coaches:
1. Choose a weight on the barbell that you can complete 10+ reps of the hang clean + overhead unbroken.  

2. The early rounds will go quickly, no need to hit the gas too early.  Once the round of 8 starts the real workout will begin.  Keep the barbell unbroken for as long as possible.  

3. Step down from the box.  It’s a ton of jumping for both movements, this will save your shins and your heart rate.

#SHOUTOUTSATURDAY;

Shout out to Plymouth Meeting member Jen Campanelli competing at Wodapalooza this week! Good luck Jen! We know you’ll crush it!

#SELFCARESUNDAY:

Retail Spotlight! Have you checked out our beverages lately? We have Ascent Waters available!

Ascent Watermelon Recovery Water contains 20g of fast-digesting protein per serving with 100 calories in each bottle, as well as electrolytes to aid in hydration. Made with whey protein isolate, Recovery Water is a ready-to-go post-workout drink that will help you recover after an intense workout.