Monday 2.2.15 Crossfit Kids
Warm-up 1 minute each fir 2 rounds wall Sits Squat Jumps Inchworm Push ups Wall Walks Weightlifting Back Squats 1 RM in 10 lifts Small Jumps Gymnastics Review rope climb Metcon 3 Rounds for Time 10 deadlifts 8 front squats 8 box jumps 10 push ups Cool Down Yoga stretch
Monday 2.2.15 Barbell Club
@CFR5 A: 2 Position Clean + Jerk (8×1) Hang Clean + Clean (floor) + Jerk 25 min MAX B: Clean Pull (5×2) EMOM – short rest! Start at heaviest weight for 2 position clean + jerk. Increase weight each set. No more than 120% of best clean. C: Snatch Balance + OHS (8×1+2) 1 Snatch Balance + 2 OHS 20 min […]
2.1.15 Box Brief
Progenex Pre-Order Get your Progenex pre-order to Jenn@CrossFitMainLine.com by Friday 2.6.15 to save 10%. Check out ProgenexUSA.com to see new products. 4 SIMPLE GYMNASTICS DRILLS FOR STRENGTH AND MOBILITY Click Here to Read More Gymnastics strength training provides countless benefits to those willing to commit to the process. By focusing on bodyweight progressions, athletes have […]
Sunday 2.1.15 Competitor WOD
Rest Day
1.31.15 Box Brief
Yoga @ Main Line 1pm 4-WEEK PROGRAM FOR ACHIEVING HANDSTAND HAPPINESS Week 1: Balance, Handstand, and Core Week 2: Walking and Core Week 3: HSPU, Pressing, and Core Week 4: Putting it all TogetherClick here to read more Quick test: what do a successfully built house of cards and a handstand have in common? More than you think! To succeed […]
Saturday 1.31.15 Competitor WOD
Strength Snatch Complex (1RM Power Snatch + 2 OHS) WOD #1 Teams of 6 10min Row for Max Cals Rotate every 20 pulls **Score total cals WOD #2 Teams of 6 “Fight Club” 3 Rounds, 1min at each movement for max reps Wallballs (20,14) SDHP (75, 45) Box Jumps (20,20) Push Press 75,45 Row for cals […]
Saturday 1.31.15 Crossfit Kiddos
Game Lax Ball garbage Clean up Squat freeze tag Weightlifting Thruster Game Simon says crossfit style Gymnastics Balance beam- plank walk with med ball Metcon Franny-Cakes 15-12-9 Thruster jumping pull ups lap around gym after each round Game Fireman Obstacle Course
1.30.15 Box Brief
$1 Flash Sale Friday through Monday all apparel and socks (excluding hats) are on sale at the Box for $1 cash. Pick up your favorite shirt, tank or a pair of rope climbing socks for a $1. No need to have a Coach check you out, just toss the $1 in the drop box. Why […]
Friday 1.30.15 Competitor WOD
Dynamic Effort Upper Strength Power Jerk (8×2 @ 80% 1RM) WOD 1/2 “Hansen” 5 Rounds 15 KB Swings (70,55) 15 Burpees 15 GHD Sit Ups Special Strength 3×8 Bent Over Wide Grip Barbell Rows http://conjugatefitness.wistia.com/medias/eenou3301c Special Strength 3 x 20 Banded LAT Pull Downs **attach bands to rig, sit on floor Abs/Core 4 x 30sec. PVC […]
1.29.15 Box Brief
THE TRUTH ABOUT ABDOMINAL TRAINING AND BODY FAT Abdominal training is one of the most misunderstood endeavors of all time. Out of all the muscle groups (sans the buttocks), read any Internet or paper publication and you’ll more often see at least one article that addresses ripped or toned abs and how to get them. […]
