Weekly Programing Breakdown 4.9.18 – 4.15.18

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CrossFit Main Line
Weekly Programing Breakdown
4.9.18 – 4.15.18

In an effort to improve our services, build value and educate our Athletes we are excited to introduce weekly programming breakdowns. These breakdowns include the weeks strength and conditioning pieces, must-watch videos and relevant articles. 


Max Effort Lower: Zercher Box Squat Max 

Repetition Effort Upper: Weighted Pull-up/Bar Dip superset 

Dynamic Effort Work: Week 3 of Speed Front Squats/Ultra Wide Sumo Deadlifts 

Dynamic Effort Upper: Week 3 of Speed Bench Press


High-Threshold: Monday, “Bear Grylls” & Thursday, “Batwings”

Moderate Intensity: Tuesday

GPP Based: Wednesday/Friday

Partner Saturday


Make sure to pay attention your pacing. Pacing recommendation are listed in the intent. Also, don’t forget to include “Extra Credit” work. This work will be the game-changer for continual progress.


Educating our Athletes is one of the most important things we do. Our Coaches and staff spend countless hours ensuring each class is the best hour of your day. Retaining the information is more important than just hearing it. Give us 5min of your time during the movement demo to make a difference in your approach.