Friday 12.11.15 Box Brief
Holiday Adopt-A-Family This year we have been matched with two amazing families of wounded veterans. Details on the families and their wish lists are posted at each Box. To donate, write your name next to the item(s) you would like to purchase. When you put the item in the collection box, cross it off of […]
Friday 12.11.15 WOD NOTES
Announcements Saturday 12.12.15 – Holiday Amazing Race CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms Max Effort Upper Mobility: 5min 5min Coaches choice, think pressing mechanics for bench press. Dynamic Warm Up: 5min Strength: 12min Bench Press (5RM) NOTES: Athletes should quickly build to a 5RM after warming up. Coach […]
Thursday 12.9.15 Box Brief
When: Sat, December 19, 2015 at 6pm Where: Kelly’s Tap Room – Bryn Mawr Open Bar! Need we say more…… Take a break from the holiday madness to come out with your significant others and enjoy the company of your CrossFit community. We will supply the drinks, you supply the camaraderie!
Thursday 12.9.15 WOD NOTES
Announcements Saturday 12.12.15 – Holiday Amazing Race CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms The times below are estimates, budget this amount of time to insure that everything is completed within 1 hour. Dynamic Effort Lower Mobility: 6min 3min each sided: Video link below 0:00-1:35. 2 mobility pieces […]
Wednesday 12.9.15 Box Brief
Saturday 12.12.15 WOD Schedule CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms Date: Saturday, December 12th Location: Main Line CrossFit – Ardmore 10 E. Athens Ave. Ardmore PA 19003 Time: Festivities begin at 9:30AM Our Annual Holiday Amazing Race is back and bigger and better than ever! Grab your team of 4 […]
Wednesday 12.9.15 WOD NOTES
Explosive Strength Mobility: 5min Dynamic Effort: 5min NOTES: Complete Burgener warm up, quickly making your way to the snatch balance portion. Then double the practice reps on the snatch balance, making the Athletes hold each position. Strength: 15min Snatch Balance (Build to a heavy, no failed attempts) NOTES: Take from rack, no failed attempts. If Athletes […]
Tuesday 12.8.15 WOD NOTES
Dynamic Effort Upper Mobility: 5min coaches choice of banded overhead distraction. Plus snatch warm up after dynamic warm up Dynamic Warm Up: 5min Strength: 12min Hang Power Snatch (6×3 @ 65%) NOTES: Complete a full Burgener Warm Up, coaching Athletes to have purpose with each step. Work on efficiency of movement. WOD: 25min “2015 Masters Qualifier […]
Week of 12.7.15 Barbell Club
Conjugate Strength Movement Catalog : LINK Monday & Tuesday 1.Clean and Jerk (1RM) 2. Front Box Squat – Double Orange Bands (@ 55% 10×2) 3. Below Parallel 4. Front Box Squat – Single Red Band (@ 55% 10×2) Below Parallel 5. Overhead Walking Lunges (2×10 Each for Max Weight Unbroken) 6. GHD Back Extension plus Snatch Grip DL (3×12 Max Weight) […]
Monday 12.7.15 Box Brief
Only 15 Tickets remain available for the Holiday Amazing Race. Get them before they are gone! Click Here to Register Event Details Teams of 4 **You must be familiar with the foundational movements of CrossFit to attend** (Each team member will need to sign up and pay separately) Date Saturday December 12, 2015 This year […]
Monday 12.7.15 WOD NOTES
Max Effort Lower Mobility: 5min Coaches Choice, think deadlift (hamstring,lower back, etc.) Dynamic Warm Up: 5min Strength: 15min Deadlift (1RM from 4″ blocks) NOTES: Why? Allows Athletes to work to a heavy weight without adding much pressure to the lower back Overloads the top end of the lift to help with lockout How? Set up is the […]
