2.23.15 Box Brief
CrossFit Open is less than a week away CrossFit Main Line and R5s Athletes are prepped and ready thanks to some great ‘Open Clinics’. A BIG thanks to all the local expert Coaches that helped out. Coach Becky Caplan (gymnastics) Coach Val Gospodinov (rowing) Coach Erik Miller (Olympic Lifting) Coach Chris Smith (Olympic Lifting) Coach […]
Monday 2.23.15 Crossfit Kids
Warm-up Dynamic warm up series of sprints Weightlifting Back squat- 1 RM in 10 pulls Gymnastics Jump rope review Rope climb practice Metcon 10 Minute AMRAP 200 m row 10 front squats 2 rope climbs
Monday 2.23.15 On-Ramp
@CFML On-Ramp Class #5 Skill Review: Kipping Pull Ups KB Swings Wall Balls New Skill: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups W.O.D.: 21-15-9 -Walking Lunges (L+R=2) -Butterfly Sit Ups -Thrusters
Monday 2.23.15 Competitor WOD
Max Effort Lower Strength No Feet, No Hook, Clean (1RM – less than 10 reps after 50%) Full Squat Clean Feet can not move throughout movement No Hook Grip WOD Tabata This! KB Swings (55,35) Sit Ups Power Cleans (75,55) Burpee Pull Ups **8 Rounds of 20 sec. on 10 sec off at each movement **Score […]
Monday 2.23.15 Barbell Club
R5 Barbell Club welcomes back Coach Bill for the week of 2.23.15. Make sure to attend barbell club this week at R5, a super secret epic throw down is in the works…… **Coach Bill will be filling in for Coach Kevin while he is away on his honeymoon A: Hang Clean and Jerk (10×2+1) -: Clean Pull + […]
Sunday 2.22.15 Barbell Club
Barbell Club will be replaced by the high repetition olympic lifting clinic. High Repetition Olympic Lifting Clinic Location – CrossFit Main Line 11-12pm High Repetition Snatch Clinic 12-1pm High Repetition Clean and Jerk Clinic No need to sign up. Just show up!! Coach Erik Miller (USA Weightlifting Coach) and our very own Coach Chris and Coach Byrnsey […]
2.22.15 Box Brief
The CrossFit Open is upon us. The CrossFit Main Line and R5 team so far. Don’t forget to register! Game.CrossFit.com Don’t Forget….FREE ‘Open Clinic’ The CrossFt Open is only a week away. Join us this weekend for our last FREE “Open Clinic”. Sunday 2.22.15 High Repetition Olympic Lifting Clinic Location – CrossFit Main Line 11-12pm High […]
Sunday 2.22.15 Competitor WOD
Rest Day
2.21.15 Box Brief
Don’t Forget….FREE ‘Open Clinics’ The CrossFt Open is only a week away. Join us this weekend for our last 2 FREE “Open Clinics”. Saturday 2.21.15 Double Under & Rowing Clinic Location – CrossFit R5 1-2pm Double Under Clinic: Step into the ring with Coach Jenn as she gives her one of a kind hands on double […]
Saturday 2.21.15 Competitor WOD
Strength Clean Complex (High Hang + Above Knee + Power Jerk) **Build to a heavy single WOD “The Burning” Teams of 2 P1 20 HSPU P2 7 Legless Rope Climbs P1 7 Legless Rope Climbs P2 20 HSPUs –Then– 40 Deadlifts (135,95) –Then– 40 Hang Squat Cleans (135,95) –Then– 40 Lunges (135,95) (L+R=2) Finisher/Recovery 3×30 Reverse […]
