Weekly Breakdown 4/25

As we transition into May we start off with our new strength cycle: the Wendler 5-3-1! For those new or experienced with Wendler, all should get excited to experience the strength gains that this simple and effective cycle brings to the table! We will be working up to a heavy 1-Rep Deadlift, Back Squat, and Bench Press! We will also see 2 ab finishers per week continue to build the strong core that we need for these heavy lifts!


Mon: Strength: Weighted Strict Pull- Up, Workout: EMOM15- 1: cal bike, 2- max pull-up/ ring rows, 3- hand release push- ups
Tues: Strength: Deadlift+ Hang Power Clean+ Shoulder to OH, Workout: “DT”
Wed: Workout: Run, Box Jump, Wallball, Lunges
Thurs: Workout: Cal Row and Kettlebell Swings
Fri: Strength: Thruster, Workout: 10min AMRAP- Toes to Bar, Thruster, Up Downs
Sat: Workout: Devils Clean, Renegade Rows then Double Unders, Rope Climbs, then Devils Clean, Renegade Rows
Sun: Workout: Sumodeadlifts, KB Goblet Cossack Squats, KB Heel Touches, Cardio

#MainlineMonday; CFML’s High Powered Open Gym Workout Of The Week:

  • 4 Rounds

10 Wall walks

100 Double unders

10 Alternating Single DB Devils Press (50/35 LBs)

20 Single DB OHS (10 each arm at 50/35 LBs)


DB weight

200 Single Unders

Time Cap: 20 Minutes

Some advice from the coaches: “​​Try to push the wall walk pace and use the double unders to recover, then stay controlled on the devils press so you can try to go straight into the overhead squats!”

#TuesdayTreat; Arrives in your inbox every Tuesday Morning. Check here


  • Mark your calendar for our next RETEST Days (In-Body and Workout)
      • Ardmore 5/14
      • Wayne 5/21
  • KIDS CAMP (11- 2pm, Mon- Thurs)
  • TEENS CAMP (12- 2pm, Mon/Wed/Fri)

#SpotlightThursday; Nico’s PR in “The Morning Chalk- Up”

  • Congratulations Nico Price from CrossFit Main Line in Ardmore, PA on the 48 pound/21.5kg clean and jerk PR.

#FearlessFriday; CFML’s calorie torching, muscle building workout of the week:

Strength Thruster (3 Attempts at a 10-Rep) for 15min, Workout: AMRAP x 10 MINUTES, 10 Toes to Bar, 5 Thrusters, 10 Up Downs Over Bar
Gotta keep moving today. Set the pace from the start and stick to it. It’s only 10:00 and short reps, Use this as motivation to keep the pace consistent and nonstop. If there is anywhere to get any recovery on this it will be the Up-Downs, slow this down to recover and hit big sets on the TTB and unbroken on the Thrusters.

#ShoutoutSaturday; Congratulations to Heather, Terri and Lyn who all placed SILVER for the Master’s Weightlifting National Championship!

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

Improve Your Bar Muscle Ups

If your goal is to go from chicken winging to weightlessly gliding around the bar with perfect butterfly form, you will need to put in some serious work. Here are three top drills to improve your form on bar muscle-ups and make you the envy of your box.


Break- Up with your Peloton

The stationary bike’s convenience made it a pandemic winner, but some former fans are done working out at home.

Alternative Workouts

Upgrade Your Push Ups

Push-ups are one of the ultimate pushing exercises you can do, but doing them all the time gets tedious fast. Upgrade your push-ups today by adding this core activating, shoulder stabilizing, and balance challenging variation next time you do them.


This Tip For Faster Barbell Cycling

When cycling the barbell, moving quicker isn’t always the answer. Compromising your positions for the sake of speed will take its toll when you’re in a workout and reduce your overall speed. Set yourself up for success by using this tip in your next WOD.


Why You Should Train With a Belt

Old school coaches everywhere are getting real mad at us right now. But it turns out that lifting with a belt can help improve your core, lift more, and build your confidence. Find out why at the link below so you can argue with them at the box tonight.


Self-Care Sunday

Gut Microbiome: How our digestive system plays an important role in overall health and immunity

How do you achieve optimal gut health?
What changes may help you recover from an altered microbiome?

Check this blog post on the gut microbiome and the integral role it plays in overall health and immunity, from Dr. Seema Bonney a preferred member of your greater Health Network.