Monday 11.30.15 Box Brief
RowVember Ends 11.30.15 at 8:30pm! Looks like we may have a re-peat from last year! Good luck to the top contenders in the final hours!
Week of 11.30.15 – Barbell Club
Conjugate Strength Movement Catalog : LINK Monday & Tuesday 1.Front Box Squat – Double Orange Bands (@50% + 25% Bands) Below Parallel 2. Front Box Squat – Single Red Band (@50% + 25% Bands) Below Parallel 3. Clean Grip High Pull (3×6) 4. 3 TnG Cleans + 2 Front Squats + 1 Jerk (1RM) 5. Back Rack Bulgarian Split […]
Sunday 11.29.15 Box Brief
The Best Bar Ever is back at the boxes! Original, Apple Pie and NEW flavor Coconut Chocolate are available.
Sunday 11.29.15 WOD NOTES
Explosive Strength Todays explosive strength is focusing on gymnastics Mobility: 4min 2min each side: 0:00 – 1:30 http://www.mobilitywod.com/daily/saturday-november-28th-2015/ Dynamic Warm Up: 5min Gymnastics Skill Work: 5min Ring Dip Progression Skill Work NOTES: Follow the video below as an extended warm up completing each step 5-7 times WOD: 25min Near Death Flex-Perience (2 Rounds for reps) Death By […]
Saturday 11.28.15 Box Brief
December Events Hanukkah WOD, Date TBD “8 Crazy Nights” Holiday Amazing Race 12.12.15 Register Here, 25 Tickets Available Main Line CrossFit Holiday Party 12.19.15 Kelly’s Tap Room – Bryn Mawr Christmas WOD 12.19.15 “12 Days of Christmas”
Friday 11.27.15 Box Brief
Thanksgiving Holiday Schedule Friday 11.27.15 9:30am & 4:30pm (babysitting at both WODs)
Thursday 11.26.15 Box Brief
Thanksgiving Holiday Schedule Thursday 11.26.15 9am Outdoor WOD Radnor Memorial Park, map above. Boxes Closed Friday 11.27.15 9:30am & 4:30pm (babysitting at both WODs)
Wednesday 11.25.15 Box Brief
Announcements Thanksgiving Holiday Schedule Thursday 11.26.15 9am Outdoor WOD Radnor Memorial Park, map above. Boxes Closed Friday 11.27.15 9:30am & 4:30pm (babysitting at both WODs)
Wednesday 11.25.15 WOD NOTES
Explosive Strength Mobility: 5min Coaches choice, think overhead positioning in snatch Dynamic Warm Up: 5min Strength: 15min Snatch Complex (5 x Power Snatch + Hang Power Snatch + Full Snatch) **Build to a heavy, complete every 2min NOTES: Give Athletes 5min to get loose and build to a moderate weight. At the 5min mark Athletes complete […]
Tuesday 11.24.15 Box Brief
Holiday Amazing Race 30 Tickets Remain Available December 12, 2015 Registration Now Open Click Here 2014 Event Pictures – 146 Athletes 2013 Event Pictures – 127 Athletes 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 […]
