1.16.15 Box Brief
Yoga is back at CFML & CFR5 Beginning this Saturday at 1:00pm one of our very own members, Monika, will be brining Yin Yoga to us at CFML. She will be alternating each week between CFML and CFR5 (Saturdays at 1:00pm at ML and Sundays at 11:00am at R5). Who’s ready to get their Yin […]
Friday 1.16.15 WOD
Max Effort Upper Strength Shoulder Press (1RM – Strict Press with earthquake bar) Max weight + KBs hanging from bands Women: micro bands + 15# KBs Men: micro band + 25# KBs WOD “Legless” 2013 CrossFit Games Friday Night Event For Time: 27 Thrusters (95,65) 4 Legless Rope Climbs 21 Thrusters 3 Legless Rope Climbs 15 […]
Friday 1.16.15 Competitor WOD
Max Effort Upper Strength Shoulder Press (1RM – Strict Press with earthquake bar) Max weight + KBs hanging from bands Women: micro bands + 15# KBs Men: micro band + 25# KBs WOD “Legless” 2013 CrossFit Games Friday Night Event For Time: 27 Thrusters (95,65) 4 Legless Rope Climbs 21 Thrusters 3 Legless Rope Climbs 15 […]
1.15.15 Box Brief
Saturday, 1.17.15 – Happy Hour and Auction Not sure what you want to bid on??? Check out these video from our Coaches More videos coming on Friday!!!
Thursday 1.15.15 WOD
Dynamic Effort Lower Strength Box Squats (6×2 @ 85% 1RM) WOD “YOLO V2” 5 Rounds 5 Snatch Grip Deadlifts (115, 75) 5 Hang Power Snatches (115, 75) 5 OHS (115, 75) 5 K2E + T2B **17min Time Cap **Rest as needed between rounds **Score time of longest round **Rx = all standards and weights met + all rounds […]
Thursday 1.15.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats (6×2 @ 85% 1RM) WOD “YOLO V2” 5 Rounds 5 Snatch Grip Deadlifts (115, 75) 5 Hang Power Snatches (115, 75) 5 OHS (115, 75) 5 K2E + T2B **17min Time Cap **Rest as needed between rounds **Score time of longest round **Rx = all standards and weights met + all rounds […]
1.14.15 Box Brief
Saturday, 1.17.15 – Happy Hour and Auction CrossFit Coaches on the Auction Block….. Join us on Saturday, 1.17.15, at 6:00pm at CrossFit Main Line (Ardmore) as the Coaches go on the auction block to raise money for Coach Ryan to represent CrossFit Main Line and CrossFit R5 at the FireFighter Throwdown in San Diego, CA. The invitation […]
Wednesday 1.14.15 WOD
Skill Work 5min Headstand to Unilateral Unloading Practice WOD CrossFit.com 110322 For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings (70,35) 40 Pull-ups 30 Handstand push-ups **25min time cap Extra Credit 3×30 partner leg throws **10 left, 10 right, 10 middle Announcements Saturday, 1.17.15 – Happy Hour and Auction
Wednesday 1.14.15 Competitor WOD
Strength Clean and Jerk (10×2 @ 75% 1RM) Strength Snatch Complex (10×1 @ 60% Hang Snatch + OHS) **Work at 60% 1RM Hang Snatch WOD CrossFit.com 110322 For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings (70,35) 40 Pull-ups 30 Handstand push-ups Extra Credit 3×30 partner leg throws **10 left, 10 right, 10 middle Announcements Saturday, 1.17.15 […]
1.13.15 Box Brief
CrossFit Coaches go on the auction block…. Not sure what to bid on? Check out these videos!
