10.31.15 Box Brief
Running Clinic Free for Main Line CrossFit Athletes When: Saturday, November 1, 12-1pm Where: Main Line CrossFit – Ardmore Do you want to improve your speed, form and endurance? Join Coach Ryan and Ana for a two hours seminar on: Form and Efficiency Footwear Running for CrossFit Running for distance Programming Click here to read more and […]
Saturday 10.31.15 WOD
ZombieFit: Halloween WOD & Party Saturday 10.31.15, 8:30 & 9:30am WODs Octoberfest Beers and Halloween donuts to celebrate the end of the Lifestyle Challenge WOD “Happy Halloween” Partner Up! 400m Run 31 Box Jumps (24,20) 31 K2E 31 Goblet Squats (70,55) 31 HR Push Ups 31 Body Weight Lunges (L+R=2) 31 Jumping Pull Ups 31 […]
10.30.15 Box Brief
The 2015 Lifestyle Challenge Ends Today! Please update the scoreboard with your week 4 total and final score by Saturday 11.1.15. Winners will be announced over the weekend! Good Luck! Lifestyle Challenge Update Shows and Scoreboard updates Week 1 Week 2 Week 3
Friday 10.30.15 WOD
ZombieFit: Halloween WOD & Party Saturday 10.31.15, 8:30 & 9:30am WODs Come dressed up Friday and/or Saturday to WOD! Max Effort Upper Mobility Strength Bent Over Row (5RM) WOD “15min Capacity Test” 5min max Cal Row 4min max Pull Ups 3min max STOH (135,95) 2min max KB Swings (70,55) 1min Max Front Squat (135,95) **Score total […]
Friday 10.30.15 WOD NOTES
ZombieFit: Halloween WOD & Party Saturday 10.31.15, 8:30 & 9:30am WODs Max Effort Upper Mobility: 5min Dynamic Warm Up: 5min Be creative. Strength: 15min Bent Over Row (5RM, wide grip) NOTES: This movement is generally used an accessory movement. Today we will use it as our main lift. How? Perform a wide grip deadlift, standing to […]
10.29.15 Box Brief
The 2015 Lifestyle Challenge comes to an end Friday 10.30.15. Please update the scoreboard with your week 4 total and final score by Saturday 11.1.15. Winners will be announced over the weekend! Good Luck! Lifestyle Challenge Update Shows and Scoreboard updates Week 1 Week 2 Week 3
Thursday 10.29.15 WOD
Announcement ZombieFit: Halloween WOD & Party Saturday 10.31.15, 8:30 & 9:30am WODs Dynamic Effort Lower Mobility Strength Front Box Squat (6×3@ 65%) WOD “Bit-O-Honey” 5 x 3min AMRAPs 150 yard shuttle sprint 3 Bar Muscle Ups Max Man Makers (45,25) 1min Rest **Score total Man Makers **Scale MU to Jumping MU $ Out 4×12 Steps to […]
Thursday 10.29.15 WOD NOTES
Announcement ZombieFit: Halloween WOD & Party Saturday 10.31.15, 8:30 & 9:30am WODs Saturday Coaches: We will let you know how to run the WOD and Party in the Saturday WOD notes Dynamic Effort Lower Mobility: 5min Dynamic Warm Up: 5min This week we have encouraged Coaches to add new things into the dynamic warm up. […]
10.28.15 Box Brief
Restricted Success By Hilary Achauer Our bodies fight restrictive diets in every way possible, resulting in weight gain, not weight loss, over the long term. Starting a new diet can be thrilling. It’s a time of hope and possibility. The process often starts with a trip to the drugstore for a notebook to write down […]
Wednesday 10.28.15 WOD
Announcement ZombieFit: Halloween WOD & Party Saturday 10.31.15, 8:30 & 9:30am WODs Explosive Strength Mobility Lifestyle Challenge – Day 28 Strength 3 Position Snatch (Build to a heavy) **Ground, below knee, high hang WOD 1 Hanging “Isabel” 30 Hang Snatches @ 1/2 Body Weight **If not body weight, scale to a moderate weight. WOD 2 “Milk […]
