Month: February 2016

  • Tuesday 2.23.16 WOD

    Tuesday 2.23.16 WOD

    So Much To Announce! Wednesday 2.23.16 Movie Night @ CFML – Wayne Friday 2.25.16 – Friday Night Lights and Coach Kevin B-Day Party Dynamic Effort Lower Sumo Deadlift (10×1 @ 70% + band tension) Build to 70%, then every 20sec for 10 rds WOD Happy Birthday Coach Matt! “Matteo” 5 Rounds 25′ Hand Stand Walk (Rx=x3 […]

  • Tuesday 2.13.16 WOD NOTES

    So Much To Announce! Wednesday 2.23.16 Movie Night @ CFML – Wayne Friday 2.25.16 – Friday Night Lights and Coach Kevin B-Day Party Dynamic Effort Lower Mobility: Complete after dynamic warm up. Complete 4x20sec. isometric holds with band, video below Dynamic Warm Up: 5min Strength: 10min Sumo Deadlift (10×1 @ 70% + band tension) Build to […]

  • Tuesday 2.23.16 CrossFit Kids

    Tuesday 2.23.16 CrossFit Kids

    Warm-up Dynamic Conditioning Running relays speed 3x 100 meter sprint recovery 100 m between each sprint 2x 400 meter pace recovery 1 min between Weightlifting Clean and jerk Demo- clean Demo- jerkWork up to a heavy 10 lifts or less Metcon 9 min AMRAP 9 burpees 18 sit ups 1 rope climb

  • Monday 2.22.16 Box Brief

    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!

  • Monday 2.22.16 WOD

    Monday 2.22.16 WOD

    Max Effort Upper On an 18min running clock complete: WOD “CrossFit Open 2016 Prediction #1” 12min AMRAP 3,6,9,12,15….. Row For Cals Snatches (75,55,65,45) HSPU **Score total reps Strength Clean and Jerk (1RM, 6min) $ Out 3×30 Standing Heavy Banded Ab Crunches  

  • Monday 2.22.16 WOD NOTES

    We are completing the metcon first today as we prepare for the CF Open. Please encourage Athletes to sign up for the CrossFit Open. Max Effort Upper Mobility: 8min 2min couch stretch each side + 2min each side foam roll lats Dynamic Warm Up: 5min On an 18min running clock complete: WOD “CrossFit Open 2016 […]

  • Monday 2.22.2016 Crossfit teens

    Monday 2.22.2016 Crossfit teens

    Warm-up Dynamic Rope climb wars Demo Hang Power Cleans -practice 3×3 Push press – practice 3X3 Kettlebell swings -practice 3X3 *** go heavier than WOD weight Metcon 3 rounds 1 minute at each movement 1 minute rest between each round Hang power Cleans Push Press Kettlebell Swings  

  • Sunday 2.21.16 WOD NOTES

    Today we will not perform mobility or a dynamic warm up. On a white board in the middle of room write the below warm up and as Athletes enter the Box have them complete it before class starts. Start on time by having Athletes grab barbells and review the movements with barbells as a warm […]

  • Sunday 2.21.16 WOD

    Sunday 2.21.16 WOD

    Explosive Strength Warm-up 5 Rounds 5 Pull Ups 10 Sit Ups 15 Walking Lunges WOD #1 “A Hero and His Lady” 12min AMRAP 1RD “Chelsea” + 1RD “DT” 5 Pull Ups + 10 Push + 15 Squats 12 Deadlifts (155,105) 9 Hang Power Cleans (155,105) 6 Push Jerks (155,105) **Score Rounds + Reps At 18min […]

  • 2.20.16 Box Brief

    CrossFit Open Don’t forget to sign up! Friday Night Lights starts 2.26.16 5:30pm While we hit benchmark workouts at our affiliates throughout the year (1-rep-max back squat, 1-rep-max snatch, Fran, Cindy), the CrossFit Games Open is the time to see how we perform compared to other CrossFitters around the world. The 2016 Open will commence […]