Category: WOD

  • Tuesday 4/11/23

    Skill Gymnastics Work Workout 2 Sets Amrapx 8 Minutes 2-4-6-and so on… Handstand Push-Ups Single DB Box Step Overs Alt DB Snatches

  • CFML WEEKLY 4/10/23

    We have a very special duo for our Leader[s] Of The Month!  Meet Michaelle and Roberto Khatchadorian.  Roberto and Michaelle joined Plymouth Meeting nearly 8 years ago, and have stayed consistent with their fitness during that time.  They’ve passed along a lifestyle of health and weekly exercise to their three daughters: Lia, Alicia, and Vanessa […]

  • Monday 4/10/23

    Strength Deadlift Workout For Time: 33 TNG Deadlifts 400m Run 22 TNG Deadlifts 400m Run 11 TNG Deadlifts 400m Run

  • Sunday 4/9/23

    Workout 5 ROUNDS FOR TIME 21 Box Jumps 15 Push Press 9 Burpee Pull-Ups

  • Saturday 4/8/23

    Workout AMRAP x 18 MINUTES 25/20 Cal Row 20 Walking Lunges 15 DBL DB Hang Power Cleans 100m DB Farmer Walk

  • Friday 4/7/23

    Strength 1 Hang Squat Snatch 1 Snatch 1 Overhead Squat Workout EMOM x 20 MINUTES MIN 1 – 200m Run MIN 2 – 1 Snatch MIN 3 – Max Wall Balls MIN 4 – Rest

  • Thursday 4/6/23

    Strength/Skill Chest to Bar Practice Workout 3 SETS FOR QUALITY 1 Set of Max Strict Chest to Bars 2/2 KB/DB Turkish Get-Up (Athlete Choice, Mod-Heavy) 30 Banded Dante Rows 10/10 Bodyweight Split Squats 30 Sit-Ups** 1:00 Cardio Choice*

  • Wednesday 4/5/23

    Strength Deadlift Workout AMRAP x 10 MINUTES 3-6-9-and so on… Deadlifts Up-Down Box Jump Overs

  • Tuesday 4/4/23

    Strength Shoulder Press Workout 4 SETS* AMRAP x 4 MINUTES 100m Run 12 Toes to Bar 8 Handstand Push-Ups

  • CFML WEEKLY 4/3/23

    It’s officially April!  The Spring season is all about growth and new life.  Our program currently reflects those principles.  This week: week 2/5 of our Barbell tempo base building.  Week 2/9 of our Strict Gymnastics strength.  We have a few events planned to get excited for!  Check out the details for “Manion” on Saturday April […]