6.29.15 Box Brief
Recovery Drinks and Protein Bars Now available at the Box! Now available at the Box are a variety of recovery drinks and protein bars. Over the next 90 days we will testing out various products to see which we would like to keep in stock Items are listed below with links to read more. Find a […]
Monday 6.29.15 On-Ramp
@CFML On-Ramp Class #1 Intro: What is CrossFit? What makes our CrossFit Different? New Skill: Air Squat Deadlift Rope Climbs Double Unders W.O.D.: “Goonies” 15min AMRAP 1 Rope Climb 5 Deadlifts 200m Row or Run Announcements: Shore WODs start Saturday July 4
Monday 6.29.15 Competitor WOD
Dynamic Effort Lower Strength Deadlift (12×2 @ 45% + Band) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Tasmanian Pain Coaster” 10-8-6-4-2 Deadlifts (225,155) 30 Dubs (x3) after each round Special Strength 6×6 Glute Ham Raise Special Strength 10×2 Squat Cleans @ 50% + Micro Band **Purple […]
Monday 6.29.15 Barbell Club
@CFR5 A: Hang Snatch (3x2x80-85, 3x1x83-88) Every 2:00 B: Hang Clean and Jerk (3x2x80-85, 3x1x83-88) Every 2:00 C: Overhead Squat (3×3) D: Clean Pull (3x2x100) pause at knee
6.28.15 Box Brief
Burpeethon! In order to celebrate the end of the Burpees for Blaine Super Challenge, we are hosting an 11 hour BURPEETHON beginning at 2 p.m. on Sunday, June 28th and ending at 1 a.m. on Monday, June 29th. Event will be held at CrossFit Main Line at 10 E. Athens Avenue in Ardmore, PA. Please […]
Sunday 6.28.15 Competitor WOD
Max Effort Upper Strength Hang Power Snatch (1RM – Less than 10 reps past 50%) WOD “The Birth of Venus” In 15min Complete 5 Rounds 10 Power Snatches (95,65) 200m Run **In the remaining time AMRAP Bar Muscle Ups **Score total Bar Muscle Ups **Modify Bar Muscle Ups with C2B and Push Ups Strength Floor Press (3RM, […]
6.27.15 Box Brief
Don’t Forget…. Fresh Meal Plan will be at R5 Saturday morning to dish out samples of their new meals. Click Here to see more….
Saturday 6.27.15 Competitor WOD
Rest Day
6.26.15 Box Brief
Summer Beach WODs Start July 4th in Avalon, NJ Workouts will be held every Saturday from July 4 – September 5 at 9am on the 30th Street Beach in Avalon. Keep an eye out for our trailer on the beach that will be loaded with gear and Coach Brynsey, Coach Ana and Coach Ryan will there to lead the way. We recommend that you do […]
Friday 6.26.14 Competitor WOD
Explosive Strength Strength Clean Complex (Clean + 2 FS + 2 Jerk. work to a max) Explosive Strength Broad Jump (Max Distance in 5 attempts) **Score total inches WOD “American Gothic” For Time: 50 Wall Balls (20,14) 40 DB Deadlifts (55,35) 30 MB Sit Ups (20,14) 20 C2B 10 DB Squat Cleans (55,35) **After each movement complete […]
