|We can look forward to some heavy barbell work this week! We will test a 1 RM Clean + Jerk on Tuesday, Thrusters on Thursday, and we are rounding out the week with a Deadlift Sunday. Make sure to add in some hip / hamstring mobility and stay hydrated in this heat before hitting heavy lifts. Have a great week athletes!|
THE WEEK AHEAD:
Mon: Workout: Run, Box Jumps, Alt. DB goblet step overs
Tues: Strength: Clean & Jerk, Workout: Power Clean & Jerk
Wed: Workout: Strict Pull-Ups, Elevated Plate Push-Ups, Plate Front Squats, Chest to Bar, Hand Release Push-Ups, Jumping Air Squats, Pull-Ups, Push-Ups, Air Squats
Thurs: Workout: Cal Row, Alt. Single Arm Russian KB Swing, Alt. V-Ups
Fri: Workout: Ring Muscle-Ups, Thrusters, Burpee Over The Bar
Sat: Workout: Cal Bike, Toes to Bar, Alt. Lunges
Sun: Strength: Deadlift, Workout: Library Deadlift, Box Jumps, Plate Ground to Overhead, Double Unders
#MAINLINEMONDAY; CFML’S HIGH POWERED OPEN GYM WORKOUT OF THE WEEK:
This week’s Open Gym workout is programmed by two-times Games athlete Joe Scali.
AMRAP 18 Minutes
80/60 Cal Row
60 Wall Balls (20/14)
40 Deadlifts (185/135)
20 Burpee Box Jumps (24/20)
- Scale the row back as needed
- Lower weight/reps as needed
Advice from our coaches:
Break up the reps early with short rest so you can move through the burpees at a moderate pace and you are able to move the rower faster in the second round.
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Limited edition CFML 10th anniversary GOLD apparel is in! Just dropped in both locations. Grab yours while you can!
Shoutout to Coach Chelsey, Coach Kelli, Coach Matt, and Main Line athlete Connor competing at Summer Slam this Saturday. We are rooting for you! If you are interested in watching, the details are below:
Date & Time:
Saturday, July 30th, 2022 8:00am-5:00pm
417 Caredean Drive
Horsham, PA 19044
#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:
“MYMC 22.3” 15 ROUNDS FOR TIME
1 Ring Muscle-Up
3 Thrusters (135/95)|(95/65)
6 Burpee Over Bar
Advice from our coaches:
- Take your time setting up for the ring muscle up, no need to rush. A missed attempt will take away much more of your time than setting up properly.
- The thruster should be heavy, but not a max effort lift. Choose a weight you can do all 3 unbroken.
- Don’t dog the burpees. Get them done so you can move on to the next round.
Shoutout to Wendi and our Youth Classes! August is bring a friend month for youth classes! If the friend joins for August, then the youth member gets a free month in October or November.
(Mon/Wed/Fri) 12- 2pm
$90 for the week.
New Supplements Coming Soon!
New happybeing supplements coming soon! The healthiest drinks ever made.
Think of a cold-pressed juice, inside it has a handful of blueberries, strawberries, bananas, and spinach.
Instead of taking a few fruits & veggies and putting them in a blender, happybeing isolates & extracts the active phytonutrients (called polyphenols) that make fruits & veggies as healthful as they are.
Then they infuse these plant-based phytonutrients into 12oz bottles of white tea so that each bottle has as much of the blueberry antioxidant (called Tero) as 962 cups of blueberries, plus 4 other powerful nutrients: EGCG (green tea antioxidant), Vitamin D3 (we’re all deficient), Elderberry (immune support) and Turmacin® (bioavailable turmeric compound). Next, they make it taste great in all both flavors: peach rose, & blueberry.
The end result? a drink that boosts immunity, promotes gut health, and fights inflammation. Perfect for the active CrossFitter.
|Stuff your coach is reading, hearing, watching, using or buying|
Why You Need Cardio To Get Strong
“Don’t run so much, you’ll lose your gains,” – Person who does not understand physiology. So, obviously, to increase strength, you need to do strength training. But to really maximize your potential, you need to do cardio work as well. Chris Hinshaw explains why.
Five Top Mobility Exercises for CrossFitters
What do overhead squats, muscle-ups, toes to bar, and getting up from a chair have in common? A lack of mobility means CrossFitters struggle with them. Here are five of the top mobility drills to increase your range of motion and have fewer groans.
FEELS SO GOOD.
Your Average Healing Times
When you injure yourself, what’s the first question you ask the doctor? “How long will it take until I am back to normal?” It’s natural to want to get back to training as soon as possible, and while getting an exact date is not quite possible, these charts will give you a good indication of what to expect.
SAVE FOR LATER.
Your Summer Hydration Essentials
This week only, save up to 50% on all your favorite O2 flavors during our Summer Sales Event and refuel with 2x the electrolytes of big-brand sports drinks.
GET YOURS NOW.