Weekly Breakdown 3/14/22

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us…. for it’s the past. When the question however askes “what” we are, we tend to give a different answer. We describe who we *really* are. It’s one of character, values, and beliefs. Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.


  • Order from our FNL sponsors, Unbroken Designs, and receive 30% off with code “CFMAINLINE” at checkout
  • March Madness is back! Begins March 25th- 27th, round 1 of 2. Workout scheduled in class Friday.


Mon: Strength: Back Squat 3×8, Workout: 4 Rounds- Double Unders, Wallballs, Rest
Tues: Strength: Power Clean+ Hang Squat Clean+ Split Jerk, Workout: “Eliza- Plus” Power Cleans and Ring Dips
Wed: Workout: 5 Sets, 3:30min Round- Goblet Step Ups, Box Jump, Box Jump Over, Row
Thurs: Workout: Double Unders, Air Squats, Chest to Bar Pull- Ups
Fri: Strength: Hang Power Snatch+ Overhead Squat+ Hang Squat Snatch, Workout: 3 Rounds for Time- Run, Hang Power Snatch
Sat: “Pot O’ Gold” Burpees, Cal Bike, Rope Climbs, DB Push Press, Floor Press
Sun: 21min AMRAP: Deadlifts, Up Down over bar, Sit- Ups

Coach Kevin’s Open Gym Workout Of The Week:

For Time:
10 Overhead Squats (95/65)
20 Thrusters (95/65)
30 Wall balls (20/14)
40 Ring Dips
50 Double Unders
50 Pull-ups
40 Power Cleans (95/65)
30 Kettlebell Swings (53/35)
20 Push Jerks (95/65)
10 Back Squats (95/65)
400 meter run with the barbell (95/65)

Some advice from Kevin: “​​Don’t go out too hot on the thrusters and wall balls. They are low numbers, but they catch up to you during the back half.”


From your greater Health Network

Spring Cleanse Program w/ Juice Dr. (March 21st – March 27th)

Get yourself back on track with Juice Dr.’s 7 day Clean Week Cleanse. Lose weight, reset habits, boost immunity and detox your body. Suitable for people in all stages of their health journey. CFML athletes get 10% off with code CFML

Learn more about the program here.

Right up Rittenhouse Place, 400m from CFML Ardmore is where you’ll find raw & fresh pressed juices and plant-based foods. These local and organic items are gluten free with a tasty burst of nutrients, antioxidants, and vitamins. CFML athletes get 10% off at Juice Dr with code CFML

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

Light Up Your Core

Here are six drills you can add to your accessory work that will strengthen your core muscles and build some solid strength foundations.


Stop Flapping Your Arms During Double Unders

So you got your first double under, but you’re now onto the next problem…you just can’t string them together. You may be suffering from what the experts call “flappy arms.” Don’t despair though, give this drill a try and start mastering your dubs.


Avoid Wallball Burnout

Wallballs can suck all the life out of any WOD and make everyone wish class was over for the day. I mean, there’s a reason it’s called “Karen”… If you find yourself getting crushed by monster sets of wallballs, try these tips in your next workout.


Strengthen Your Rotator Cuff

We could all use a little more stability in our shoulder, and strengthening the rotator cuff is a great way to do it. Grab a band, two change plates, and give this a go during your next warm-up.


Start Your Squat With Proper Positioning

How can you expect a squat to end well…if it doesn’t start well? Performing a great squat starts with your setup, so check out this guide on setting yourself up for optimal technique, stability, and power.