Month: January 2015

  • 2.1.15 Box Brief

    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 WOD

    Sunday 2.1.15 WOD

    Super Bowl Sunday Throwdown Gymnastics Accumulate 2min in an “L” Hang WOD Face Off and Throwdown Q1 7min AMRAP 200m Run 6 HSPU –2min Rest– Q2 5min AMRAP 100m Run 6 Ring Dips –2min Rest– Q3 3min AMRAP 50m Run 6 T2B –2min Rest– Q4 1min AMRAP

  • Sunday 2.1.15 Competitor WOD

    Sunday 2.1.15 Competitor WOD
  • 1.31.15 Box Brief

    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 WOD

    Saturday 1.31.15 WOD

    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 1 minute rest **Score teams lowest reps per […]

  • Saturday 1.31.15 Competitor WOD

    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

    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  

  • Friday 1.30.15 WOD

    Friday 1.30.15 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 Extra Credit 100 Banded Face Pulls  

  • 1.30.15 Box Brief

    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

    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 […]