10.24.15 BOX Brief
CrossFit will be hosting a new online competition in early November. The competition will consist of Snatch, Clean & Jerk and 1 metcon. It will also have weight classes and age groups. Check out the link below for more info on this competition coming early November. CrossFit Liftoff
Saturday 10.24.15 WOD
Announcement Barbell Club Cancelled Sunday 10.25.15 Mobility WOD Partner Up! “Tag Team Title” Teams of 2 5 min AMRAP 5 KB Goblet Squats (55,35) 5 KB Swings (55,35) 5 min AMRAP 7 Push Press (95,65) 7 SDHP (95,65) 5 min AMRAP 10 Squats 10 Push Ups 5 min AMRAP 7 Box Jumps (24,20) 7 Pull […]
10.23.15 Box Brief
Winter Hoodies Pre-Order Ends Today Limited pieces available
Friday 10.23.15 WOD
Announcement Barbell Club Cancelled Sunday 10.25.15 Max Effort Lower Mobility Strength Back Rack Lunge (20RM, L+R=2) WOD “Howl-O-Scream” 4 Rounds 2 Rope Climbs 200m Sprint 8 Alt. DB Squat Snatches (60,35) 200m Sprint **You must pass through the bottom of the OHS squat $ Out Row Meters: 500-400-300-200-100 Rest 1:1 ___________________________________ Lifestyle Challenge 10.1.15 – 10.30.15 […]
10.23.15 WOD NOTES
Max Effort Lower Mobility: 5min Dynamic Warm Up: 5min Over the next week focus on expanding the dynamic warm up by adding new movements Strength: 15min Back Rack Lunge (20RM, L+R=2) NOTES: Take from rack. Athletes need to warm up by completing multiple reps. After warm up, if Athletes complete several reps and think they can […]
10.22.15 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 […]
Thursday 10.22.15 WOD
Announcement Barbell Club @ ML Cancelled Sunday 10.25.15 Dynamic Effort Upper Mobility Strength Hang Clean (5×3 High Hang Clean @ 75%) **Every 2min. This is not meant to be a TNG off the quad. Stop and reset each high hang clean WOD “The Decent” 4 Rounds 21 Bounds (24,20) 15 Hang Power Snatch (115,75) 9 Double […]
Thursday 10.22.15 WOD NOTES
Announcement Barbell Club @ ML Cancelled Sunday 10.25.15 Dynamic Effort Upper Mobility: 5min Dynamic Warm Up: 5min Strength: 15min Hang Clean (5×3 High Hang Clean) **Every 2min. This is not meant to be a TNG off the quad. Stop and reset each high hang clean NOTES: Complete this as an EMOM, Every 2min. Athletes should not […]
10.21.15 Box Brief
The Fall season is officially upon us. The weather is cooling down, days are getting shorter, school is back in session and kids’ fall sports are in full swing. A lot has happened in the last month at the Main Line CrossFit Boxes. New gear is still arriving, a new location for CrossFit R5 is coming and new faces are joining […]
Wednesday 10.21.15 WOD
Explosive Strength Mobility Lifestyle Challenge – Day 21 Warm-up Jumping Warm Up + Agility Ladder WOD “Unfriended” 25 Rounds 1 Deadlift 2 Hang Cleans 3 Push Jerks 4 Back Squats **85,55 across all movements *Every time the bar touches the ground complete 5 Burpee Bar Hops, DL TNG does not count **35min time cap $ […]
