Category: Uncategorized

  • Thursday 6.18.15 Competitor WOD

    Max Effort Upper Strength Power Clean and Jerk (1RM) WOD “Lost Legend” 10-8-6-4-2 Clean and Jerks (135,95) **Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push ups, 15 Air Squats Special Strength 3×8 Bench Press @ 40%1RM + band tension for speed Special Strength 4 Rounds Max reps DB floor press 1min […]

  • Thursday 6.18.15 Barbell Club

    @CFML A: Hang Snatch (5x2x80-85) Every 2:00 B: Hang Clean + Push Press + Jerk (5×73-77) Every 2:00 C: Overhead Squat (3×3) D: Clean Pull (3x2x105-110)

  • 6.17.15 Box Brief

    Check out 6abc Action News​ Fitness Friday with Ali Gorman, R.N.​ as they highlight Live Like Blaine​. Want to help out Main Line CrossFit Athlete Sid Steinberg with the Burpeethon video shoot? Stop by CrossFit Main Line and CrossFit R5​ Wednesday at 11:30am to show off your burpee skills…..

  • Wednesday 6.17.15 On-Ramp

    @CFML On-Ramp Class #2 Skill Review: Air Squat New Skill: Squat Clean Front Squat Kipping Pull Up Sit Up W.O.D.: “Wayne’s World” 21-15-9 Power Cleans Front Squats Sit Ups

  • Wednesday 6.17.15 Competitor WOD

    Dynamic Effort Lower Strength Banded Deadlift (6×3 @ 40% + Band tension ) ** Green Band: > 300 # conventional DL ** Blue Band: < 300 # conventional DL WOD “Prodigious Outlaws” 5 Rounds 10 Unbroken T2B 15 Calorie Row 20 Unbroken Wall Balls (20,14) **Rx = Unbroken T2B and Wallballs **20min time cap Special Strength […]

  • Wednesday 6.17.15 Barbell Club

    @CFR5 A: Muscle Snatch + OHS (3×3+1) B: Power Snatch (78-82x1x6) EMOM C: Power Clean and Jerk (78-82x1x6) Every 90 seconds D: Back Squat (5x3x90 of 3RM)

  • 6.16.15 Box Brief

    5 Mistakes You Might Be Making With Your Weightlifting Belt BreakingMuscle.com – Click here to read more Ask half a dozen seasoned lifters about what belt they wear and why, and you will probably get back just as many different answers. Five tips for making the most of your belt: 1. How to use your belt […]

  • 6.16.15 Box Brief

    Where Students Become Coaches Exercise-science students and professors say learning how to become a coach happens in the gym—not in a lecture hall. A dentist, an orthopedic surgeon and a personal trainer—you would expect formal education to teach them how to fill a molar, repair a ruptured tendon and teach a squat. But when it […]

  • Tuesday 6.16.15 On-Ramp

    @CFR5 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

  • Tuesday 6.16.15 Competitor WOD

    Explosive Strength Warm-up Depth Jump into a Bound for max height Strength Snatch Balance (5-5-3-3-1-1) WOD “Possessive Gangster” 20min AMRAP With 1 Barbell (95,65) 5 Deadlifts 5 Power Cleans 5 Front Squats 5 STOH 5 Back Squats **Score Rounds + Reps $ Out 3×20 MB Russian Twist (L+R=1)