CFML WEEKLY 2/20/23

Derek Hurdle

ATHLETE LEADER Of The Month This week we celebrate Shawn Lynch at CFML Wayne.If you’ve come to an evening or weekend class at Wayne, you most definitely have been greeted with a friendly smile and “hello!” from Shawn. You can catch him chatting with the new members after class, and sharing his best advice for restaurants or fun activities in the area! He’s a big family man and when asked who he’d like to bring back for one day, it was his mom.
What makes him most proud? Shawn is happy to continue walking in the door after 10 years!!! and still making progress. This is what keeps him coming back year after year, the results and community!

Wanna be Leader Of The Month, get a Leader jersey and parking space??? Be more like Shawn!
THE WEEK AHEAD:You could read about the workouts but let Coach Brian tell you about it, 90s video.

Mon: Workout: Pull-Ups, Push Jerk, Double Unders, Chest to Bar
Tues: Strength: Hang Power Clean, Hang Squat Clean – Workout: Bike, Hang Squat Clean
Wed: Skill: Rope Climb – Workout: Rope Climb, Box Jump Overs, Alt. DB Devils Press, DB Alt. Box Step-Ups
Thurs: Workout: Row, KB Swings, Ski, Thruster, Sit-Ups
Fri: Workout: Open Workout 23.2
Sat: Workout: Run, Up-Downs, Sumo Deadlift High Pull
Sun: Strength: Push Press – Workout: Row, DB Thrusters, Chest to Bar
#MAINLINEMONDAY; 

Parisi Speed School Demo Days are HERE!!!!

Parisi Demo Days with Coach Eric:

Now that the weather is getting warmer we are turning the page on winter and introducing our Parisi Demo Days to get a jump on your athlete’s performance training!

Here at the Parisi Speed School, our goal is to improve your speed, strength, power and confidence.  

Join us for our Parisi Demo Days where you will learn:

1.)  Proper Active Dynamic Warmup

2.)  Acceleration Techniques

3.)  Multi-Directional Techniques

4.)  Parisi Culture

We cannot wait to help all athletes from age 7 to collegiate age achieve all THEIR goals!

#TUESDAYTREAT;

We are re-opening our Ardmore location! 50% off through Feb. 28th. Only 10 memberships available!

Click here to get started.

#WHATSNEXTWEDNESDAY;  

The noon class is back daily at CFML Wayne with Coach Michelle! Sign up in Wodify to reserve your spot.

#SPOTLIGHTTHURSDAY;

Congratulations to Lindsay Smith and Sean from Wayne! 

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

Open Workout 23.2

#SHOUTOUTSATURDAY;

CFML Plymouth Meeting is adding an additional Teens class! Join Plymouth Meeting at 12pm on Sundays. E-mail Coach Wendi to schedule your free trial. Wendi@crossfitbda.com 

#SELFCARESUNDAY:

We have some great workshops coming up with PT Josh Finley! Improve performance and increase range of motion during these 60 min clinics. 

-Saturday March 11th 10:30am Ardmore Shoulder Workshop

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

Read more about these workshops here on our blog.

Stuff your coach is reading, hearing, watching, using or buying

The Arch and Hollow for Toes to Bar
23.1 is live… and it has a lot of toes to bars. So what a great time to learn how to best perform toes to bar!
T2B ALL DAY.

How to Butterfly Your Pull Ups
With the Open upon us, learning to butterfly your pull ups could be a big difference maker. Use these drills to learn and practice.
FLY AWAY.

This Interview with Invictus Masters Athlete Sam Dancer
A fan favorite, Sam Dancer, talked to his crew at Invictus about his post-surgery comeback and his push for the podium in 2023. We’ve got the scoop!
NOT SO TINY DANCER.