9.20.15 Box Brief
Lifestyle Challenge Starts in 11 days! Check out last years intro video and weekly update shows. This years challenge is primed to be one of the best ever with additions to the points system, nutritional guidelines and added nutrition seminar. Stay tuned to the blog and social media for info on how to sign up. […]
9.20.15 WOD NOTES
Mobility: None Dynamic Warm Up: 5min WOD: 45min “The Other Total” 1RM Clean 1RM Bench Press 1RM Overhead Squat NOTES: Review post below. Generic rules are listed for each movement and will vary from the description to our specific application. If you can, move Athletes through the lifts as listed; Clean, Bench Press, Overhead Squat If […]
Sunday 9.20.15 Competitor WOD
Rest Day
9.19.15 Box Brief
Butterfly Pull-up Clinic Want to take your pull-up game to the next level? There is nothing faster than the butterfly pull-up! Coach Matt and Coach Byrnsey will be holding a clinic designed to break down the technique, drills and progressions necessary to learn this elusive skill. Click here to register When: September 19th from 12:00-1:00pm […]
Saturday 9.19.15 On-Ramp
12:00-2:00pm & CrossFit Main Line – Ardmore
Saturday 9.19.15 Competitor WOD
WOD “The Other Total” 1RM Clean 1RM Bench Press 1RM Overhead Squat
9.18.15 Box Brief
NUTRITION SEMINAR **NEW DATE** Dr. Elke Nelson will be hosting a Nutrition and Supplementation Workshop on Saturday, October 10th from 11:00am to 1:00pm at CrossFit Main Line – Ardmore. The cost is $25 per person and you do not need to be a Main Line Crossfit athlete to attend. So rally your friends and significant others for a great […]
Friday 9.18.15 Competitor WOD
Max Effort Upper Strength Incline Bench Press (1RM) WOD “Charmed by a snake….” 12min AMRAP 12 Alternating DB Split Snatches (60,45) 15 Pull Ups **Score rounds + reps Special Strength 3RM Weighted Wide Grip Pull Ups Special Strength 3×12 DB Roll Backs Extensions Special Strength 34×6 Chest Supported Rows $ Out 4×20 Banded DB Side Bends **each […]
9.18.15 WOD NOTES
Max Effort Upper Mobility: 6min 3min each side, 0:00 – 2:04 http://www.mobilitywod.com/2012/03/better-benching-and-pressing/. If busy do not use bands, KBs only. Dynamic Warm Up: 5min Strength: 15min Incline Bench Press (1RM) NOTES: Why? The incline press is a good middle of the road movement to the overhead press and bench press. The incline press requires additional shoulder mobility, […]
9.17.15 Box Brief
HOW CROSSFIT IS CHANGING THE WORLD FOR WOMEN CrossFit embodies health and hard work, redefining fitness and beauty for women. Abi Reiland September 11, 2015 For decades, the most popular forms of female athleticism revolved around cardio and weight loss. Cutting calories, spending hours on machines and attempting to achieve a waif-like figure seemed to define […]
