Month: February 2016

  • Wednesday 2.10.16 WOD NOTES

    Announcements: CF Open Apparel:  Pre-order Now! Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Explosive Strength Mobility: 5min 5min. Use red bands and double them up. http://www.mobilitywod.com/daily/wednesday-january-13th-2015/ Dynamic Warm up: 5min + Olympic Lifting Warm Up […]

  • Crossfit Teens

    Crossfit Teens

    Warm-up Dynamic Demo Deadlift -work to a heavy -1 rep for 10 rounds -add each round -not to failure Skill Review Handstands Metcon 21-15-9 deadlift handstand push up/holds/kick ups  

  • Week of 2.8.16 Barbell Club

    Conjugate Strength Tuesday 1,  Front Squat (1RM) 2.  Overhead Squat (@ 75% 10×2) 3.  20″ Front Rack Step Ups Against Single Orange (3×10) 4.  Chest Supported Flat Bench Rows (3×12) 5.  Metcon 3 Rounds 10 Good Mornings 10 KB Squat Jumps Thursday 1.  Snatch Balance (5-5-5-3-3-3) 2.  Snatch (Heavy Single) 3.  Clean and Jerk (Heavy Single) 4.  Back Squat (@ 70% 5×5) Sunday […]

  • Tuesday 2.9.16 Box Brief

    Main Line CrossFit Wayne – New Location Update We want to thank everyone for joining us on our journey to a new, bigger and better Main Line CrossFit – Wayne location.  The final architectural plans have been submitted and we are waiting for approval from the landlord.  We have been hard at work planning how to […]

  • Tuesday 2.9.16 WOD

    Tuesday 2.9.16 WOD

    Announcements: CF Open Apparel:  Pre-order Now! Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Dynamic Effort Lower Strength Front Rack Reverse Lunge (3×8 (L+R=2) + 20# over week 1) WOD “Falcon Crest” 9-15-21 KB Swings (55,35) Thrusters […]

  • Tuesday 2.9.16 WOD NOTES

    Announcements: CF Open Apparel:  Pre-order Now! Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Dynamic Effort Lower Strength Front Rack Reverse Lunge (3×8 (L+R=2) + 20# over week 1) NOTES: Take from rack. The front rack lunge […]

  • Monday 2.8.16 Box Brief

    Monday 2.8.16 Box Brief

      We hope everyone’s functional fitness training came in handy during Winter Storm Jonas; a big thank you to all the coaches and members who braved the weather to WOD with us that weekend! Punxsutawney Phil did not see his shadow and predicts an early Spring which will be great  for our Valentine’s Day WOD, […]

  • Monday 2.8.16 WOD NOTES

    Announcement Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Max Effort Upper Mobility: 5min Coaches Choice. Take a look at mobilitywod.com and pick a variation on your favorite upper mobility piece. Dynamic Warm Up: 5min Strength: 12min Weighted Pull-ups (1RM  ) **Modify to weighted ring row NOTES: […]

  • Monday 2.8.16 WOD

    Monday 2.8.16 WOD

    Announcements: CF Open Apparel:  Pre-order Now! Sat. 2.13 FREE Oly and Muscle Up Clinic for beginners Sun 2.14 Valentines Day WOD & Party Sat. 2.20 FREE Double Under and Pull Ups/Handstand Push Up Clinic Max Effort Upper Weighted Pull-ups (1RM  ) **Modify to weighted ring row WOD “Dallas” 15min AMRAP 5 Power Cleans (135,95,115,75) 10 Box Jumps […]

  • Sunday 2.7.16 Box Brief

    Sunday 2.7.16 Box Brief

    Skills Clinics – FREE Whether you are registered for the Open or just want to practice, now is a great time to work on improving your skills.   Maybe you are ready to get that first pull-up or muscle up, or learn to string dubs or HSPU.  We will be holding free clinics in Ardmore […]