Tuesday 2.23.16 WOD
So Much To Announce! Wednesday 2.23.16 Movie Night @ CFML – Wayne Friday 2.25.16 – Friday Night Lights and Coach Kevin B-Day Party Dynamic Effort Lower Sumo Deadlift (10×1 @ 70% + band tension) Build to 70%, then every 20sec for 10 rds WOD Happy Birthday Coach Matt! “Matteo” 5 Rounds 25′ Hand Stand Walk (Rx=x3 […]
Tuesday 2.13.16 WOD NOTES
So Much To Announce! Wednesday 2.23.16 Movie Night @ CFML – Wayne Friday 2.25.16 – Friday Night Lights and Coach Kevin B-Day Party Dynamic Effort Lower Mobility: Complete after dynamic warm up. Complete 4x20sec. isometric holds with band, video below Dynamic Warm Up: 5min Strength: 10min Sumo Deadlift (10×1 @ 70% + band tension) Build to […]
Monday 2.22.16 Box Brief
Join us for CrossFit Main Line’s viewing of “Froning, The Fittest Man On Earth” When: Wednesday 2.24.16 7:30pm Where: CrossFit Main Line – Wayne What: Movie + Pizza + Beer!
Monday 2.22.16 WOD
Max Effort Upper On an 18min running clock complete: WOD “CrossFit Open 2016 Prediction #1” 12min AMRAP 3,6,9,12,15….. Row For Cals Snatches (75,55,65,45) HSPU **Score total reps Strength Clean and Jerk (1RM, 6min) $ Out 3×30 Standing Heavy Banded Ab Crunches
Monday 2.22.16 WOD NOTES
We are completing the metcon first today as we prepare for the CF Open. Please encourage Athletes to sign up for the CrossFit Open. Max Effort Upper Mobility: 8min 2min couch stretch each side + 2min each side foam roll lats Dynamic Warm Up: 5min On an 18min running clock complete: WOD “CrossFit Open 2016 […]
Sunday 2.21.16 WOD NOTES
Today we will not perform mobility or a dynamic warm up. On a white board in the middle of room write the below warm up and as Athletes enter the Box have them complete it before class starts. Start on time by having Athletes grab barbells and review the movements with barbells as a warm […]
Sunday 2.21.16 WOD
Explosive Strength Warm-up 5 Rounds 5 Pull Ups 10 Sit Ups 15 Walking Lunges WOD #1 “A Hero and His Lady” 12min AMRAP 1RD “Chelsea” + 1RD “DT” 5 Pull Ups + 10 Push + 15 Squats 12 Deadlifts (155,105) 9 Hang Power Cleans (155,105) 6 Push Jerks (155,105) **Score Rounds + Reps At 18min […]
2.20.16 Box Brief
CrossFit Open Don’t forget to sign up! Friday Night Lights starts 2.26.16 5:30pm While we hit benchmark workouts at our affiliates throughout the year (1-rep-max back squat, 1-rep-max snatch, Fran, Cindy), the CrossFit Games Open is the time to see how we perform compared to other CrossFitters around the world. The 2016 Open will commence […]
Saturday 2.20.16 WOD
Announcement CrossFit Open FREE Skills Clinic #2 Saturday 12-1:30 – Ardmore Dubs, Pull Ups, HSPU WOD Partner Up! “The Southern Blitz” In 40min Complete: 50 Thrusters (95,65,75,55) 50 Burpees 50 Bar Muscle Ups (Rx=C2B) 1 Mile Run –5min Rest– 50 T2B (Rx=K2E) 50 Cals Assault Bike **Score time, if you do not finish your score […]
Friday 2.19.16 Box Brief
CrossFit Open FREE Skills Clinic #2 12:00 – 12:45pm Double Unders Tired of doing x3 singles in the WOD? Come learn some strategies to get those dubs down 12:45 – 1:30pm Pull-Ups and Hand Stand Push Ups Coaches Ana and Byrnsey team up to help you use those hips to get a kipping pull-up and improve your HSPU
