Month: December 2015

  • Monday 12.14.15 Box Brief

    Monday 12.14.15 Box Brief

    Holiday Schedule 12.24.15 – 6:00am, 9:30am and 12:00pm WODs only 12.25.15 – Both Boxes Closed 12.31.15 – 6:00am, 9:30am, 12:00pm and 4:30pm WODs only 1.1.16 – 9:30am, 12:00pm and 4:30pm WODs only When: Sat, December 19, 2015 at 6pm Where: Kelly’s Tap Room – Bryn Mawr Open Bar! Need we say more…… Take a break from the holiday madness to come […]

  • Monday 12.14.15 WOD

    Monday 12.14.15 WOD

    Max Effort Upper Strength Split Jerk (1RM with 4sec pause in bottom) WOD “Amadeus” 3 Rounds 400m Row 21 DB Alternating Snatches (60,45) 7 Bar Muscle Ups **25min time cap $ Out 3 x 1min weighted plank  

  • Monday 12.14.15 WOD NOTES

    Max Effort Upper Mobility: 5min 0:00-4:05 http://www.mobilitywod.com/daily/wednesday-november-11th-2015/ Dynamic Warm Up: 5min Strength: 12min Split Jerk (1RM with 4sec pause in bottom) NOTES: From the rack. Why? The Athletes power is limited due to the pause in the dip position, forcing better power generation in the drive. Additionally the pause reinforces proper positioning in the bottom of the dip. Look […]

  • Week of 12.14.15 Barbell Club

    Conjugate Strength Movement Catalog : LINK Monday/Tuesday 1. Front Squat (1RM) 2. Squat Clean Thruster (2RM) 3. Back Rack Barbell Walking Lunge (2×10 Ea) 4. Back Extensions (3×8) 5. Push Press Endurance (Time) 30 PP @ 60% 20 PP @ 70% 10 PP @ 80% Note weights Wednesday/Thursday 1. Front Box Squat – Single Red Band (@ 60% + 25% Bands 8×2) […]

  • Sunday 12.13.15 WOD

    Sunday 12.13.15 WOD

    Happy Chanukah! “8 Crazy Nights” 8 Rounds 8 Wall Balls (20,14) 8 T2B 8 Front Squats (75,55) 8 Burpee Bar Hops 8 Snatches (75,55) 8 KB Swings (55,35) 8 Goblet Squats (55,35) 8 Box Jumps (24,20) **45min time cap $ Out Have a Happy Chanukah!  

  • Sunday 12.13.15 WOD NOTES

    Mobility: None Dynamic Warm Up: 5min Happy Chanukah!: 45min “8 Crazy Nights” 8 Rounds 8 Wall Balls (20,14) 8 T2B 8 Front Squats (75,55) 8 Burpee Bar Hops 8 Snatches (75,55) 8 KB Swings (55,35) 8 Goblet Squats (55,35) 8 Box Jumps (24,20) **45min time cap NOTES: All reps should be completed unbroken. No time […]

  • Saturday 12.12.15 Box Brief

    Saturday 12.12.15 Box Brief

    Its Holiday Amazing Race Time! Not participating in the race? Stop by and see the carts and Athletes as they pass through each stop.

  • Saturday 12.12.15 WOD

    Saturday 12.12.15 WOD

    Announcements Saturday 12.12.15 – Holiday Amazing Race CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms WOD “Saigon Kick” Partner Up! 20min AMRAP 100m Run 20 Sit Ups 20 KB Swings (55,35) 20 Wall Balls 20 Dubs (x3) **Each Round increase run by 100m and reps by 10 **One works […]

  • Friday 12.11.15 Box Brief

    Friday 12.11.15 Box Brief

    Holiday Adopt-A-Family This year we have been matched with two amazing families of wounded veterans. Details on the families and their wish lists are posted at each Box.  To donate, write your name next to the item(s) you would like to purchase.  When you put the item in the collection box, cross it off of […]

  • Friday 12.11.15 WOD NOTES

    Announcements Saturday 12.12.15 – Holiday Amazing Race CrossFit Main Line – Closed CrossFit R5 – 8:30am, 9:30am WODs, No Open Gyms Max Effort Upper Mobility: 5min 5min Coaches choice, think pressing mechanics for bench press. Dynamic Warm Up: 5min Strength: 12min Bench Press (5RM) NOTES: Athletes should quickly build to a 5RM after warming up. Coach […]