|Bye bye summer. Hello, September! New strength cycle starts this week! |
September and October are going to be VERY barbell focused so get everyone excited because we are about to embark on a 9-week Oly cycle that will focus around the Snatch, Clean & Jerk, and the Front Squat!
THE WEEK AHEAD:
Mon: Workout: Row, Push-Ups, Kettlebell Swings
Tues: Strength: Front Squats, Workout: Back Rack Lunges, Slam Balls, Alt. Front Rack Lunges, Sit-Ups
Wed: Strength: Snatch, Workout: Run, Power Snatch, Hang Power Snatch
Thurs: Workout: Cardio of Choice, Single Arm Ring Rows, Up-Down Box Crawl Overs, DB Slides
Fri: Strength: Clean & Jerk, Workout: Wall Balls, Double Unders, Clean & Jerks
Sat: Workout: Bike, Alt. No Push-Up Renegade Row, Burpees
Sun: Workout: Run, Box Jumps, Thrusters, Chest to Bar Pull-Ups, Power Cleans, Handstand Push-Ups, Hang Power Clean, Toes to Bar, Deadlift, Push Jerk, Row
#MAINLINEMONDAY; CFML’S HIGH POWERED OPEN GYM WORKOUT OF THE WEEK:
9/11 Tribute Workout
11 Box Jumps
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Push Jerks
- Neither the run or the row should exceed 10 minutes. Choose a distance that you can complete them in 10 minutes or less
- The barbell should feel heavy, but not feel like a max effort attempt. Choose a weight that you can complete at least 5 of the reps unbroken.
Advice from our coaches:
As with any hero workout, let’s remember that it’s a privilege to be able to come in and move / celebrate our fitness today. This is a long workout with a ton of barbell. Make sure to warm up ALL lifts thoroughly with an empty bar before loading weight. Aim for 1-3 sets on the barbell movements. Choose a pace on that first run that you can maintain (don’t come out too hot!).
Former Members: Thinking about returning to CFML? Check your inbox and texts for a special offer this September. Check here
Our Quarterly retests are coming up, a 1 day event to test a benchmark metcon and your body composition! Save the date: Sunday September 25th for Ardmore and Saturday October 1st for Wayne.
Check out our Teens and Kids Program! School year schedules start next week.
- Kids – Thursdays 4:30 and Saturdays 1pm
- Juniors – Mondays 4:30, Thursdays 5:15, Saturdays 2pm
- Teens – Mon/Wed/Thurs 3:45 and Sundays at 11am
- Kids – Tuesdays 4:30 and Saturdays 11am
- Juniors – Saturdays 11:30am
- Teens – Tuesdays 3:45, Thursdays 3:30, Sundays 12 (noon)
September is “bring a friend” month. If the friend joins, the member gets a free month.
#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:
AMRAP x 12 MINUTES
12 Wall Balls
36 Double Unders
*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).
(Score is Rounds + Reps)
Advice from our coaches:
- When choosing your 85%, choose to base it off of your 1 Rep clean & jerk that
you can do with Perfect Form.
- Although time is urgent here, make sure you set up correctly before each lift.
- Your CFML membership now extends to CFML – Plymouth Meeting and CrossFit Delaware Valley. Wanna drop in? Email the coach; Wayne, Ardmore, Ply. Mtg., Del Val
- CFML – Wayne: Join Wayne 11am on Fridays beginning Sept. 9th. Sign in on Wodify.
We have some great workshops coming up with PT Josh Finley! Improve performance and increase range of motion with Josh Finley PT during these 60 min clinics. Sign ups in Wodify posting soon!
-Saturday Oct. 15 Ardmore Knee Pain Workshop
-Saturday Nov. 12 Wayne Squat Mobility Workshop
|Stuff your coach is reading, hearing, watching, using or buying|
Why You Shouldn’t Avoid Deadlifts
Deadlifts can be a very intimidating movement for weightlifting beginners or those suffering from injuries. We’ve all seen the horror stories of people hurting their backs or seen lovely videos of puking mid deadlift, but picking things up and putting them down are a very necessary part of life that you should be perfecting every day.
DROPPIN DEADLIFT KNOWLEDGE.
Salmon Poke Bowl
Poke bowls have blown up as a new foodie trend within the past few years. Now you can make your own version at home. Fast and easy to make, these will pack the flavor and keep you full.
GOTTA CATCH EM ALL, POKE-BOWL.
40% Off Sitewide at Reebok
It’s not just those pesky youths who deserve savings, parents (and non-parents) deserve to get in on the Back-to-School savings as well. Reebok is offering an exclusive 40% off site wide to make sure kids look fresh in school, and you look fresh in the box.
BACK TO SCHOOL SPECIAL.
The Ultimate Guide to Buying Used Equipment
Calling all affiliate owners! You’ve trolled the Facebook marketplace for any good deals for those selling their home gym equipment (TBT to the COVID home gym mania). When buying used equipment, there are important questions to ask and things to consider.