Month: February 2016

  • Friday 2.26.16 Box Brief

    Friday 2.26.16 Box Brief

    New Apparel Has Arrived! All previous seasons apparel, Now 30% off.

  • Friday 2.26.16 WOD

    CrossFit Open 16.1 Registered for the CrossFit Open? Or maybe you just want to stop by and complete 16.1 with our awesome community. Starting this Friday through March we are lighting up the Box starting at 5:30pm. Stop by to cheer on the Athletes as they complete against the world. Max Effort Lower Strength Good […]

  • Friday 2.26.16 WOD NOTES

    CrossFit Open 16.1 Friday Night Lights Start 5:30pm – Ardmore Max Effort Lower Mobility: 5min Coaches choice: hamstring and hips Dynamic Warm Up: 5min Strength: 15min Good Mornings (3RM, From Rack) NOTES: Perform with bent knee. DO NOT perform with straight leg. The good morning is a hip hinge similar to the kettle bell swing […]

  • Friday 2.26.2016 Crossfit juniors

    Friday 2.26.2016 Crossfit juniors

    Warm-up Dynamic musical med balls Conditioning Sprint relays team accumulates 2000 meters! Demo Med Ball cleans Wall Balls Metcon 8 min AMRAP 10- wall balls 25- singles 10- weighted lunges Finisher/Recovery “Kip until you Kan’t”  

  • Thursday 2.25.16 Box Brief

    What is the Open? “Whether you want to battle with the best in Carson at the CrossFit Games, or just beat your buddy Carson for water cooler bragging rights there’s tons of ways to participate and compete in the Open.”

  • Thursday 2.25.16 WOD

    Thursday 2.25.16 WOD

    Dynamic Effort Upper Strength Thruster (6×3 @ 65%) WOD “El Chapo” 100 KB Swings (70,55,55,35) 100 Push Ups *Every time you break complete a 100m Row $ Out 3x20sec. PallofPress **each side  

  • Thursday 2.25.16 WOD NOTES

    Dynamic Effort Upper Mobility: 5min Complete mobility in video below. Foam rolling LATs Dynamic Warm Up: 5min Strength: 15min Thruster (6×3 @ 65%) NOTES: Goal is to get Athletes comfortable under load and volume. Spend some time today going over the thruster points of performance. WOD: 20min “El Chapo” 100 KB Swings (70,55,55,35) 100 Push Ups […]

  • Wednesday 2.24.16 WOD

    Wednesday 2.24.16 WOD

    Announcement Join us for CrossFit Main Line’s viewing of “Froning, The Fittest Man On Earth” When: Wednesday 2.24.16 7:30pm Where: CrossFit Main Line – Wayne What: Movie + Pizza + Beer! Competition Wednesday! WOD #1 0:00 – 20:00 3 Rounds 1 Heavy Clean Complex 1/2 Mile Assault Bike **Score weight used **Complex = 3 position […]

  • Wednesday 2.24.16 WOD NOTES

    Announcement Join us for CrossFit Main Line’s viewing of “Froning, The Fittest Man On Earth” When: Wednesday 2.24.16 7:30pm Where: CrossFit Main Line – Wayne What: Movie + Pizza + Beer! Competition Wednesday! Mobility: None Complete extended barbell warm up as mobility, making Athletes hold positions. Dynamic Warm Up: 5min Movement Demo: 5min WOD #1: […]

  • Week of 2.22.16 Barbell Club

    Week of 2.22.16 Barbell Club

    Conjugate Strength Tuesday 1.  Back Box Squat – Single Red Band (@ 45% + 25% Bands 5×5 (Open 3×5)) 2.  Power Snatch (1RM (Open Heavy Single)) 3.  Barbell Row (4×10 (Open 2×10)) 4.  Back Extensions (5×8 (Open 3×8)) 5. 20″ Step Ups Against Single Orange Band (3×8 (Open Skip)) Thursday 1.  3s Pause Front Squat (@ 70% 8×3 (Open 5×3)) 2.  […]