Wednesday 1.3.18 Bootcamp
Warm-up Lower Body Strength Circuit 3 Rounds 8 Single Leg KB Deadlifts 8 KB Split Lunges 30s Plank Conditioning Baseline #1 4 Rounds 30s work/30s rest: Air Squats Mountain Climbers Rowing for Calories Single Unders DB Push Press (25,15) L2: (15,10) L1: (12.5,7.5) Rx+: (35,25), Dubs $ Out 2 Rounds Banded Alphabet as a group
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Tuesday 1.2.18 & Wednesday 1.3.18 CrossFit Teens
Warm-up Hamstring stretch Quad stretch Then, Tabata Style 0-1 jumping jacks 1-2 frankensteins 2-3 squats 3-4 push ups 4-5 sit ups 5-6 Rig hangs 6-8 Row Metcon “Baseline” 500 meter row 40 squats 30 sit ups 20 push ups 10 pull ups -rest 2 min- 10 pull ups 20 push ups 30 sit ups 40 […]
January 2018 CrossFit Programming Breakdown
January, 1 2018 Holiday Hours
The Main Line CrossFit is OPEN on New Year’s Day! We’ll have three scheduled WODs. Take note of the babysitting schedule: Ardmore: 10:00a (w/ babysitting), 11:00a (w/ babysitting), 12:00p Wayne: 10:00a (w/ babysitting), 11:00a, 12:00p Start the year off right with a workout! See you at the box!
January 2018 Programming
Click here to view the month of January Programming Password Required CFML Athlete and would like access? Send us an email
Saturday 12.30.17 Rail Yard Fitness
Warm-up Quad stretch Hamstring stretch 10 side kicks-L, then R 10 back kicks, L then R 10 slow squats- hold for 10 seconds at bottom Metcon 5 AMRAP 8 lateral hops 8 burpee box jumps 1 min 5 AMRAP 50 m KB front rack carry 8 KB plank thrust 1 min 5 AMRAP 8 seated […]
January 2018 Rail Yard Bootcamp Programming
Friday 12.29.17 Rail Yard Fitness
Warm-up 10 scales 10 frankensteins 10 squats 10 lunges 20 high knees 20 butt kicks 30 jumping jacks Metcon 500 m row 40 squats 30 sit ups 20 push ups 10 pull ups Rest 2 min when you finish, then 15 AMRAP 50 jump ropes 40 lunges 30 box dips 20 side bends 10 box […]
Thursday 12.28.17 Rail Yard Fitness
Warm-up 10 scales 10 frankensteins 10 squats 10 lunges 20 high knees 20 butt kicks 30 jumping jacks Metcon 500 m row 40 squats 30 sit ups 20 push ups 10 pull ups Rest 2 min when you finish, then 15 AMRAP 50 jump ropes 40 lunges 30 box dips 20 side bends 10 box […]
