Sunday 1.18.15 Competitor W.O.D.
Rest Day
Saturday 1.17.15 Crossfit Kids
Game Lumber jacks and Farmers Gymnastics L sits Planks Balance on boxes/mats Game Market day!- Get a partner and go shopping for weights! Weightlifting Press and push press Metcon 5 Ups! 5 Rounds 5 push ups 5 broad jumps 5 weighted squats 5 weighted press Game I am going box jumping and I am bringing… […]
1.17.15 Box Brief
Saturday, 1.17.15 – Happy Hour and Auction CrossFit Coaches on the Auction Block….. Join us on Saturday, 1.17.15, at 6:00pm at CrossFit Main Line (Ardmore) as the Coaches go on the auction block to raise money for Coach Ryan to represent CrossFit Main Line and CrossFit R5 at the FireFighter Throwdown in San Diego, CA. The invitation […]
Saturday 1.17.15 Competitor WOD
Strength Cluster (1RM) WOD “Captain Crunch” Teams of 2 AMRAP 20: 30 Burpee Bar Hops 30 C2B 30 Power Cleans ** Power Clean weight increases each round. Round 1 – 135, 95 Round 2 – 155, 105 Round 3 – 185, 135 Round 4 – 205, 145 Round 5 – AMRAP at 225, 155 **CFNE benchmark […]
1.16.15 Box Brief
Yoga is back at CFML & CFR5 Beginning this Saturday at 1:00pm one of our very own members, Monika, will be brining Yin Yoga to us at CFML. She will be alternating each week between CFML and CFR5 (Saturdays at 1:00pm at ML and Sundays at 11:00am at R5). Who’s ready to get their Yin […]
Friday 1.16.15 Competitor WOD
Max Effort Upper Strength Shoulder Press (1RM – Strict Press with earthquake bar) Max weight + KBs hanging from bands Women: micro bands + 15# KBs Men: micro band + 25# KBs WOD “Legless” 2013 CrossFit Games Friday Night Event For Time: 27 Thrusters (95,65) 4 Legless Rope Climbs 21 Thrusters 3 Legless Rope Climbs 15 […]
1.15.15 Box Brief
Saturday, 1.17.15 – Happy Hour and Auction Not sure what you want to bid on??? Check out these video from our Coaches More videos coming on Friday!!!
Thursday 1.15.15 On-Ramp
@CFR5 On-Ramp Class #6 Skill Review: Thrusters Overhead Squats Walking Lunges Butterfly Sit Ups New Skill: SDHP Snatch Paleo & CrossFit? (after WOD) W.O.D.: 10min AMRAP: -5 Snatches -10 Lunges (L+R=2) -100m Run
Thursday 1.15.15 Competitor WOD
Dynamic Effort Lower Strength Box Squats (6×2 @ 85% 1RM) WOD “YOLO V2” 5 Rounds 5 Snatch Grip Deadlifts (115, 75) 5 Hang Power Snatches (115, 75) 5 OHS (115, 75) 5 K2E + T2B **17min Time Cap **Rest as needed between rounds **Score time of longest round **Rx = all standards and weights met + all rounds […]
Thursday 1.15.15 Barbell Club
@CFML A: Snatch High Pull + Muscle Snatch (6×1) from hang (knee), build over 6 sets B: Pull + Clean + Front Squat + Jerk (8×1) Build to a peak, start at roughly 50%, make 10% jumps, then 5% jumps as you approach peak C1: Back Extensions (4×10) 15 sec hold after last rep of each set Announcements: Saturday, 1.17.15 – […]
