Thursday 2.11.16 WOD NOTES
Announcements: CF Open Apparel: Pre-order Now! Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Dynamic Effort Upper Mobility: 4min Partner up and complete 2min on each Athlete 0:00-2:35 http://www.mobilitywod.com/daily/tuesday-january-12th-2016/ Dynamic Warm Up: 5min Today think about ways […]
Wednesday 2.10.16 Box Brief
Electronic Waivers We have updated our waivers to be stored electronically on Wodify. Please go in and sign the updated waiver via Wodify at your earliest convenience. There are two options: 1. At the Box, sign in via Wodify as usual. Click the red paper icon next to your name to email yourself the electronic […]
Wednesday 2.10.16 WOD
Announcements: CF Open Apparel: Pre-order Now! Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Explosive Strength Skill Review Pistol Progressions WOD “CrossFit Open Prep #3” 27 Calorie Row 27 GTOH (95,65,75,55) 21 Calorie Row 21 GTOH […]
Wednesday 2.10.16 WOD NOTES
Announcements: CF Open Apparel: Pre-order Now! Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Explosive Strength Mobility: 5min 5min. Use red bands and double them up. http://www.mobilitywod.com/daily/wednesday-january-13th-2015/ Dynamic Warm up: 5min + Olympic Lifting Warm Up […]
Tuesday 2.9.16 Box Brief
Main Line CrossFit Wayne – New Location Update We want to thank everyone for joining us on our journey to a new, bigger and better Main Line CrossFit – Wayne location. The final architectural plans have been submitted and we are waiting for approval from the landlord. We have been hard at work planning how to […]
Tuesday 2.9.16 WOD
Announcements: CF Open Apparel: Pre-order Now! Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Dynamic Effort Lower Strength Front Rack Reverse Lunge (3×8 (L+R=2) + 20# over week 1) WOD “Falcon Crest” 9-15-21 KB Swings (55,35) Thrusters […]
Tuesday 2.9.16 WOD NOTES
Announcements: CF Open Apparel: Pre-order Now! Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Dynamic Effort Lower Strength Front Rack Reverse Lunge (3×8 (L+R=2) + 20# over week 1) NOTES: Take from rack. The front rack lunge […]
Monday 2.8.16 Box Brief
We hope everyone’s functional fitness training came in handy during Winter Storm Jonas; a big thank you to all the coaches and members who braved the weather to WOD with us that weekend! Punxsutawney Phil did not see his shadow and predicts an early Spring which will be great for our Valentine’s Day WOD, […]
Monday 2.8.16 WOD NOTES
Announcement Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Max Effort Upper Mobility: 5min Coaches Choice. Take a look at mobilitywod.com and pick a variation on your favorite upper mobility piece. Dynamic Warm Up: 5min Strength: 12min Weighted Pull-ups (1RM ) **Modify to weighted ring row NOTES: […]
Monday 2.8.16 WOD
Announcements: CF Open Apparel: Pre-order Now! Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Max Effort Upper Weighted Pull-ups (1RM ) **Modify to weighted ring row WOD “Dallas” 15min AMRAP 5 Power Cleans (135,95,115,75) 10 Box Jumps […]
