Weekly Breakdown 2/14/22

THE POWER OF COMMUNITY. Our coaches are incredibly passionate about our members’ progress and success, but they are powerless when our members are not present- physically and mentally. Work obligations, job changes, family commitments, and old habits often interfere with intentions and resolutions. The most important components to a successful fitness transformation are personal commitment, ease of access, and most of all, a supportive community. While our coaches and support staff do what we can to keep our members coming back, it is often the support of our community that has the most influence on our member retention. Unique to CrossFit, it is unforced and totally organic! The CrossFit community is difficult, sometimes awkward, to explain, but is truly magical as measured by the impact on people’s lives. So, if you are struggling with your fitness commitments, join a community that keeps you committed, like CrossFit Mainline!


The CrossFit Open workouts each Friday starting February 25th for three weeks. March 11th Friday Night Lights BYOB

REMINDER: March 1, annual inflation increase around $12 per month


Mon: STRENGTH- 1 deadlift+ 1 hang clean+ 1 power clean, WORKOUT: EMOM14 1 burpee over bar, max power cleans, + 1 burpee/ min
Tues: STRENGTH- Overhead Squat, WORKOUT: 6 ROUNDS FOR TIME- Double Unders, Air Squats, Toes to Bar
Wed: WORKOUT: 4- 5min AMRAPS- Cal Row, DB Floor Press, Box Jumps, REST 1 min b/w
Thurs: WORKOUT: 10 Rounds- Deadlift, Ring Muscle- Up, DB Hang Squat Clean, Strict Handstand Push- up
Fri: STRENGTH: Turkish Get- Up & Bulgarian Split Squat, WORKOUT: FOR TIME- Walking Lunges, Cal Bike, Burpees to Target

Sat: WORKOUT: “Daniel” or “Partner Daniel”- Pull- Up, Run, Thrusters
Sun: WORKOUT: 35 MINUTE AMRAP- Row, Box Crawl Over, DB Hang Power Snatch, Sit- Ups

Coach Daniel’s Workout of the Week:

  • RX:
    For Time
    500 meter Ski
    10 Toes-to-bar
    500 meter Row
    20 Chest-to-bar Pull-ups
    1,000 meter Bike
    30 Toes-to-bar
    Toe-to-bar = V-ups or Leg Lifts to parallel
    Chest-to0bar = Regular Pull-ups
    Time Cap: 10 minutes

Some advice from Daniel: “​ Smooth is fast. Go hard on the Ergs but not too hard that the gymnastics suffers. You will lose more time staring at the pull-up bar then slowing down the erg. Elites aim for sub 8 mins!”

Stuff your coach is reading, hearing, watching, using or buying

CrossFit Games Season Schedule is Here: READ MORE 

  • The Open will still be three weeks, consisting of 22.1, 22.2 and 22.3.
  • Semifinals will still take place over four separate weekends.
  • There are still a lot of details left to be announced, including the release of the full season rulebook, locations of Semifinal events, and registration details.

FREE 30 Minute Consultation

As we complete our first month of 2022 and Quarterly Assessments, we think about how to make “the best hour of your day” even better. Still have a nagging ache or pain? Find solutions so you can move with confidence in 2022. Josh Finley PT brings Olympic level Physical Therapy experience to CrossFit Main Line.
Tuesday Mornings at Ardmore
Wednesday Evenings at Wayne
To schedule a free 30 min consultation, tap here.

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