Month: September 2018

  • Monday 10.1.18 WOD

  • Monday 10.1.18 & Tuesday 10.2.18 Preteens & Teens

    Warm-up 8 AMRAP 20 high knees 20 butt kicks 20 jumping jacks 20 squats :20 wall sit :20 rest Lift Deadlift 10 lifts or less for 1 reep heavy Metcon 12-10-8-6-4-2 deadlifts 2-4-6-8-10-12 burpees

  • October 2018 Athletes Of The Month

  • 21 Day Main Line Melt Down

  • Sunday 9.30.18 CrossFit

    Box Brief: Ardmore Inbody Scan, Baseline WOD, and Bring your Friend Today Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon For Time 10-9-8-7-6-5-4-3-2-1 Power Cleans (135,95) HSPU *Calorie Row x 2 (20-18-16-14-12-10-8-6-4-2)Rx:(115, 75) Endurance: (R. Swings)(Push Ups) Intent: Today’s metcon should be done at a moderate pace where you break your sets […]

  • Sunday 9.30.18 Endurance WOD

    Box Brief: Ardmore Inbody Scan, Baseline WOD, and Bring your Friend Today Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon For Time 10-9-8-7-6-5-4-3-2-1 KB Swings HSPU *Calorie Row x 2 (20-18-16-14-12-10-8-6-4-2)Endurance: (R. Swings)(Push Ups) New Athletes scale to x1 Row Intent: Today’s metcon should be done at a moderate pace where you […]

  • Saturday 9.29.18 CrossFit

    Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon AMRAP 33 In Teams of 3 33 Power Snatch (75,55) 33 Wallballs (20,14) 800m Run *Each teammate completes a set of 11 […]

  • Saturday 9.29.18 Endurance WOD

    Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon AMRAP 33 In Teams of 3 33 DB Power Snatch 33 Wallballs 800m Run Intent: Snatches are intended to be light today […]

  • Friday 9.28.18 CrossFit

    Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Strength Front Box Squat (EMOM 8, 3 reps @60%) Intent: Today is Week 1 of a new Speed cycle for the Front Box […]

  • Friday 9.28.18 Endurance WOD

    Box Brief: 9/29 Wayne Inbody Scan, Baseline WOD, Bring your Friend Day 9/30 Ardmore Inbody Scan, Baseline WOD, Bring your Friend Day Registration Open for the Main Line Meltdown 21 Day Challenge. Metcon 5 Rounds 1 Rope Climb 10 DB Hang Clean + Jerk, Left Arm 20 Hollow Rocks 10 DB Hang Clean + Jerk, […]