Month: September 2015

  • 10.1.15 Box Brief

    Lifestyle Challenge Starts Today! Haven’t signed? Its not to late…. Write your name on the whiteboard at the box.  

  • Thursday 10.1.15 WOD

    Announcement Lifestyle Challenge Starts today! Click Here for more details Dynamic Effort Lower Mobility: Day 1 Lifestyle Challenge Strength Push Press (12×2 @ 75%) WOD Lifestyle Challenge Benchmark Capacity Test “15min Capacity Test” 5min max Cal Row 4min max Pull Ups 3min max STOH (135,95) 2min max KB Swings (70,55) 1min Max Front Squat (135,95) **Score […]

  • Thursday 10.1.15 WOD NOTES

    Announcement Lifestyle Challenge Starts today! Click Here for more details Dynamic Effort Lower Mobility: 5min Over the next 30 days the Athletes will receive 2 points per day for completing the mobility listed. Athletes will receive the points for completing with class or on their own. Dr. Stu has gone to great lengths to shoot […]

  • 9.30.15 Box Brief

    Lifestyle Challenge Which nutritional plan is right for you?

  • Wednesday 9.30.15 WOD

    Wednesday 9.30.15 WOD

    Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Explosive Strength Strength Snatch Complex (Build to a heavy in 5 rounds) **Power Snatch + Hang Squat Snatch + Squat Snatch WOD “Short….STOP!” 10-9-8-7-6-5-4-3-2-1 Power Snatches (95,65) Burpee Bar Hops $ Out 4×12 V-Ups

  • Wednesday 9.30.15 WOD NOTES

     Explosive Strength Mobility: 8min 4min Shoulder prep + 4min Hip Prep, Coaches choice Dynamic Warm Up: 5min Strength: 15min Snatch Complex (Build to a heavy in 5 rounds) **Power Snatch + Hang Squat Snatch + Squat Snatch NOTES: Complete this as an EMOM. Set the clock to count 2min intervals. Let the Athletes warm up for the […]

  • Wednesday 9.30.15 Teens

    Wednesday 9.30.15  Teens

    Mobility Foam roll Lower back Hamstring Warm-up Dynamic Warm-up New Skill BACK SQUAT!!! Special Strength Back Squat Clean the bar 5X5 WOD Annie said what?! 50-40-30-20-10 Single unders sit ups Midline Wasn’t all those sit ups enough!?  

  • 9.29.15 Box Brief

    9.29.15 Box Brief

    Free Food! CrossFit Main Line – Ardmore Tuesday 9.29.15 5 – 7pm  CrossFit Main Line – Wayne Wednesday 9.30.13  5-7pm Join Fresh Meal Plan at the Box to test out their meals before the Lifestyle Challenge begins. Not sure what nutrition plan works best for you? Paleo/Primal Whole 30 Macros Counting Fresh Meal Plan has […]

  • Tuesday 9.29.15 WOD NOTES

    Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Dynamic Effort Lower Mobility: 4min 2min each side 0:00 – 1:20  http://www.mobilitywod.com/daily/tuesday-september-22nd-2015/ Dynamic Warm Up: 5min Strength: 15min Back Squat (6×3 @ 55% Tempo 2-1-1-0) 2sec. decent 1sec. pause 1sec. accent No pause at the top NOTES: Why? • Improve body awareness and control through the lift […]

  • Tuesday 9.29.15 WOD

    Tuesday 9.29.15 WOD

    Announcements • Lifestyle Challenge Starts October 1 • Nutrition Seminar 10.10.15 Dynamic Effort Lower Strength Back Squat (6×3 @ 55% Tempo 2-1-1-0) 2sec. decent 1sec. pause 1sec. accent No pause at the top WOD “Diane” 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups $ Out 3×15 GHD Barbell back Loaded Barbell Sit Ups https://instagram.com/p/y5olHynwo8/