And just like that, our #GetBig series is behind us. As we move into the fall, it’s time we start looking forward to how we can build the necessary momentum to finish the year strong. 

Healthy Habits Move the Needle 
The holidays are notoriously a time when it can be challenging to stay on track with your fitness and nutrition. By working on building healthy habits early in the fall, you can make sure that this holiday season is different and that you can still move the needle in the right direction as we head into the end of the year.  Over the next few weeks, we’ll focus on tried-and-true methods to help you build lasting habits and finish the year strong.


Mon: Strength: Front Squat, Workout: Bike, Back Rack Lunge Squat, Sit-Ups
Tues: Strength: Hang Muscle Snatch, Hang Power Snatch, Workout: Deadlifts, Double Unders, Hang Power Snatch, Handstand Push-Up
Wed: Workout: Run, Bar Muscle Ups, Pistols, Slam Balls
Thurs: Strength: Drop Jerks, Workout: Up-Down Box Overs, DB Shoulder to Overhead
Fri: Strength: Hang Muscle Clean, Hang Power Clean, Workout: Hang Power Clean, Strict Pull-Ups, Toes to Bar
Sat: Workout: Double Unders, Row, Wall Balls
Sun: Workout: Up-Downs, Deficit Push-Ups, Alt DB Farmers Lunges, Run

Today’s workout is programmed by CrossFit Games rookie Rebecca Fuselier

EMOM 24 Minutes

Minute 1: 200m Run

Minute 2: Power Clean + Squat Clean (increase weight each round)

Minute 3: 17/14 Calorie Row

Minute 4: 6 Toes to Bar + 5 Chest to Bar + 4 Bar Muscle Ups

Scaling Options:

  • This workout is a “choose your own weight” for the barbell.  Lets go heavy, but ensure that form is kept throughout the 6 rounds 
  •  Reduce the # of calories on the rower to a # that you have at least 10 to 15 seconds of rest / transition time 

Advice from our coaches:

This EMOM has a little bit of everything in it. We are going to hit all the modalities (weightlifting, gymnastics, and monostructural) for quite a few rounds. We love EMOMs because it is you against the clock and you can adjust the reps and the movement variations for where you are at as an individual. Realize you should be left with a little bit of rest/transition time on each station.


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 this 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.



1-2-3-and so on…

Hang Power Cleans (185/135)|(135/95)

2-3-4-and so on…

Strict Pull-Up

3-4-5-and so on…

Toes to Bar

(Score is Rounds + Reps)

KG BB: (85/60)|(60/42.5)

Advice from our coaches:

  1. This workout is a grinder, not a sprint.  Take time to set up correctly for the barbell, and break up those strict gymnastics early so that you can keep moving.
  2. If you cannot complete kipping toes 2 bar scale to knee raises  

CFML – Wayne: Don’t miss your 1pm meeting! Join Wayne 11am on Fridays. Sign in on Wodify.


Retail Spotlight! Have you checked out our beverages lately? We have Fit Aids available! We are running a special, buy a fit aid and get 20% off our Fish Oil!

FITAID is beneficial to your health because it contains BCAAs, glutamine, glucosamine, and omega-3 fatty acids, which help keep your muscles and joints in tiptop shape. LIFEAID, the company that makes the drink, has sold more than 100 million cans, proving its effectiveness. FITAID is well-known to be the #1 Post-Workout Recovery Drink in the United States. 

Pure Omega 3 Fish Oil has a lot of benefits. What it’s for: reduce inflammation, lower blood pressure, weight loss, delay aging, and heart health. It’s suggested use is 1-2 capsules daily. The main ingredients are fish oil, omega 3, omega 6, and vitamin E. 

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

Warm Up for Your One Rep Max Clean
When it’s 1RM day, you can see a lot of different approaches to getting that heavy lift. Some go heavy out the gates while some hit a bunch of lighter reps to surprise the barbell. Now a study has been conducted to determine the best way to get warm for a 1RM clean.

Five Exercises to Rehab Your Gluteus Medius
The Glute Medius is an important part of the hip joint. Strengthening them helps reduce pain in the IT band and lower back, which are common trouble spots among athletes. Here are five exercises to strengthen and rehab your glutes so they are firing on all cylinders.

What is Macro Tracking and Is It Right For You?
If you’re entering the fitness world, you’ve probably heard of macros. But, have you wondered- what exactly are they? And why should I be using them? We can help with that.

Why You Shouldn’t Skip Cardio
We’ve seen the “running sucks” or “buck furpees” shirts and laughed, but skipping cardio is a major no go. Aerobic training is an important part of training…even if cardio is hardio. Educate yourself on the benefits of cardio, even though it might not be your fav.