Weekly Breakdown 8/8/22

CFML Ardmore Renderings
CFML – ARDMORE IS MOVING!
Ardmore is moving to a new location at 214 W. Lancaster Avenue on August 29. The new location boasts a larger training floor, 3 bathrooms, 17’ ceilings, Big Ass Fans, a glass garage door, 22 dedicated parking spaces, and much more. Video 3D model coming soon! 
Starting August 29th 100% of Ardmore classes will be held in our new parking lot where we will have a fully equipped outdoor gym until the buildout is complete in September. 

Wanna work out inside? No worries! We are opening up access to CFML-Wayne, CFML-Plymouth Meeting, and CF-Delaware Valley in Broomall. Just like all CFML locations, no advanced sign-up is required. You can view CFMLs schedule online and Plymouth Meeting and Del Vals schedule will be live in Wodify starting August 29.  

Have questions? Email Coach Daniel 

WE’RE GROWING! CrossFit Ironborough joined the CFML family! Rebranding as CrossFit Main Line – Plymouth Meeting in September, your membership now reaches 3 locations with more than 70+ class times a week. In the coming months CFML – Plymouth Meeting will undergo a complete renovation. Stay tuned for a video 3D model. You can view their schedule online and on Wodify starting August 29. 

MORE? YEP! Over the last 2 years we created the CF Collective, a group of local gyms that share resources to improve clients’ results and impact more lives. Starting August 29 your CFML membership will get you access to CrossFit Delaware Valley in Broomall. During the 90-day all-access trial we’ll be tracking attendance to see if we want to extend the program to 2 other Collective gyms in our area; Steelworks in Philadelphia and Blk Ops Fitness in Wilmington.

THE WEEK AHEAD:

Mon: Workout: Chest to Bar, Double Unders, Run, Pull-Ups
Tues: Strength: Hollow Body Holds, Handstand Variations, Workout: Burpees, Handstand Push-Ups, Back Squats
Wed: Strength: Power Cleans, Workout: Power Cleans, Box Jumps, Slam Balls
Thurs: Workout: Cardio of Choice, DB Snatch, Overhead Walk, DB Horn Taps
Fri: Workout: Double Unders, Sit-Ups
Sat: Workout: Row, Run, Sumo Deadlift High Pulls, Back Rack Lunges, KB Swings, Up-Downs
Sun: Workout: DB Renegade Row, Toes to Bar, Shoulder to Overhead
#MAINLINEMONDAY; CFML’S HIGH POWERED OPEN GYM WORKOUT OF THE WEEK:

CrossFit Games Individual Event 1 from 8/3/22

75 Toes-to-Bar

5 Mile Bike

75 Chest-to-Bar Pull-Ups

5 Mile Bike

Scaling Options:

  • Scale the toes to bar to knees to elbows
  • Scale the distance on the bike
  • Jumping pull-ups instead of Chest-to-Bar

Advice from our coaches:

Find a steady pace on the bike that you can consistently hold. The focus here is working on gymnastics skills under fatigue.

#TUESDAYTREAT;

Arrives in your inbox every Tuesday Morning. Check here

#WHATSNEXTWEDNESDAY; 

CrossFit Main Line Celebrates 10 Years with some exciting announcements! 

CFML – ARDMORE IS MOVING! Ardmore is moving to a new location at 214 W. Lancaster Avenue on August 29. The new location boasts a larger training floor, 3 bathrooms, 17’ ceilings, Big Ass Fans, a glass garage door, 22 dedicated parking spaces, and much more. See the 3D model here! 

Starting August 29th 100% of Ardmore classes will be held in our new parking lot where we will have a fully equipped outdoor gym until the buildout is complete. Wanna work out inside? No worries! We are opening up access to CFML-Wayne, CFML-Plymouth Meeting, and CF-Delaware Valley in Broomall. Just like all CFML locations, no advanced sign-up is required. Check Wodify for class times at all locations. 

Have questions? Email Coach Daniel 

WE’RE GROWING! CrossFit Ironborough in Plymouth Meeting joined the CFML family! Rebranding as CrossFit Main Line – Plymouth Meeting in September, your membership at CFML now reaches 3 locations with more than 70+ class times a week. In the coming months CFML – Plymouth Meeting will undergo a complete renovation; new paint, Wodify install, Big Ass Fan, updated sound system, and much more. Stay tuned for a video 3D model. 

MORE? YEP! Over the last 2 years, we’ve been working hard to create the CF Collective, a group of local gyms that share resources to improve clients’ results and impact more lives. Starting August 29 your CFML membership will also get you access to CrossFit Delaware Valley in Broomall. During the 90-day all-access trial we’ll be getting your feedback to see if we want to extend the program to 2 other Collective gyms in our area; Steelworks in Philadelphia and Blk Ops Fitness in Wilmington.

#SPOTLIGHTTHURSDAY;


The youth program sponsoring “bring a friend month” for August and September!  If the friend joins for at least 2 months, then the youth member gets a free month in October or November.

Don’t forget there is still time for the teens (ages 11+) clinic in Wayne.
(Mon/Wed/Fri) 12- 2pm

$90 for the week.

Aug 8th, 10th, 12th

#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:

Workout

Annie: For Time:

50-40-30-20-10 

Double-unders 

Sit-ups

Karen: For Time

150 Wall Balls

Advice from our coaches:

  1. Master the double-under. Get to your class early and warm-up by practicing the movement.
  2. Scale as needed. Remember this is a quick WOD – if you can’t string together multiple double-unders, scale back for the WOD and continue practicing.
  3. If you can’t do a double-under at all just focus on single-unders for this WOD. For sit-ups: anchor your feet or do plank holds.
  4. Don’t go too big with our sets of wall balls. Start slow and maintain manageable sets.
#SHOUTOUTSATURDAY;


We are excited to support and celebrate coach Kevin as he steps down as Head Coach at Ardmore to pursue a new career path.  We could not be happier for Kevin as he continues to develop himself and seek out new challenges and opportunities!  Kevin, thank you for the hard work, the laughs, and the amazing impact you have made on our community.  This isn’t goodbye, we will still see Kev in class and around the box.  Please wish him the best of luck with all of his future endeavors! 

#SELFCARESUNDAY:

Retail Spotlight! Have you checked out our beverages lately? We have Ascent Waters available!

Ascent Watermelon Recovery Water contains 20g of fast-digesting protein per serving with 100 calories in each bottle. Made with whey protein isolate, Recovery Water is a ready-to-go post-workout drink that will help you recover after an intense workout.

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

Should You Be Taking Magnesium?
Magnesium supplements have started rising in popularity among competitive and recreational athletes as a ‘must-have’ supplement that supports muscle recovery, bone health, and sleep. Here’s the skinny on whether you should add it to your diet.
MAGNESIUMMM WHAT’S THAT?

Gym Clothing For The Committed Athlete
Designed to move with you, the new F-LITE Apparel range from inov-8 features squat-proof shorts, hard-wearing tanks and rest day essentials. Use code “CHALKUP15” to save 15% off the entire line.
DISCOVER THE COLLECTION.

Is 12 Reps Really The Best for Muscle Building?
If you’ve ever researched a muscle-building program, you’ve probably seen something recommending 12×3 as the optimal rep scheme for hypertrophy. But is this really the case? Do muscles really not grow if you do 11 reps? And do they rebel if you accidentally do 13?
LEARN THE TRUTH.

Who To Look Out for in the Teen Division
Want to know who you need to put in your Guessing Games picks for next year? Lauren sat down with our own Patrick Clark and Ava Kitzi to get their takes on who you should be watching in the teen divisions.
FUTURE OF FITNESS.