| On Feb. 16th the CrossFit community will kick off a worldwide celebration of fitness that anyone can join – the 2023 CrossFit Games Open. Fitness is more fun with friends! Don’t you think? Grab a friend (or two!) and let’s throw down together at CFML for this 3 week challenge. Talk to your coach to create a game plan that’s best for you. Sign up for the CrossFit Open here. Pre-order your CFML Open shirt now! Sign up at your box. Pre-order closes Monday 1/23/23. If you can’t make it to the gym and would like a shirt, please e-mail April at April@crossfitmainline.com. You could read about the workouts but let Coach Brian tell you about, 90s video. THE WEEK AHEAD: Mon: Strength: Snatch Pull, Snatch High Pull, Muscle Snatch – Workout: Run, Power Snatch, Burpees Over Bar Tues: Strength: Front Squat – Workout: Front Squats, Toes to Bar Wed: Strength: Deadlift – Workout: Handstand Push-Ups, Deadlift, Bike Thurs: Workout: Run, Power Clean & Jerks Fri: Strength: Power Clean – Workout: ‘CrossFit Games Open 19.5’ Sat: Workout: Row, Sit Ups, Double Unders, Alt. DB Devils Press Sun: Strength: DB Farmer Split Squats, Weighted Glute Bridge-Up Workout: Back Rack Lunges, Russian KB Swings, Wall Walk |
#MAINLINEMONDAY;
Why CrossFit is the best way to get in shape:
1. CrossFit incorporates high-intensity, functional movements that challenge the body in a variety of ways, promoting muscle growth and weight loss. The intensity of the workout can also help to increase cardiovascular fitness.
2. Variety in Exercises: CrossFit is designed to be constantly varied, meaning that the exercises and workouts change frequently. This variety helps to prevent boredom and can keep people motivated to continue with the program.
3. Scalability: CrossFit workouts are designed to be scalable, meaning that they can be modified to suit the fitness level of each individual participant. This allows people of all fitness levels to participate and progress at their own pace, making it suitable for everyone.
Have a friend who may be interested in CrossFit? Ask us about our referral program. If your friend signs up for a recurring membership, you both get $50 off!
#TUESDAYTREAT;
Grab 25% off your first 6 months. But hurry, this sale is only live this week and supplies are limited!
This offer expires on 1/20/23 or when we’ve sold out of our limited supply of discounted memberships – whichever comes first!
#WHATSNEXTWEDNESDAY;
Quarterly tests are quickly approaching! A 1 day event to complete a benchmark workout in class and measure your muscle and fat. Don’t know about the InBody Scanner??? Click Here to see 9 cool things it can tell you that a scale can’t. Test Day: 1/21 – Wayne. 1/28 -Plymouth Mtg. 2/4 – Ardmore
Bring a friend for a partner WOD!
#SPOTLIGHTTHURSDAY;
Meet Coach Roni!
“I have been athletic my entire life. I was that kid who just needed to move her body. Not much has changed. I played Field Hockey and Lacrosse in college and continue to be involved in lacrosse as an official. I have 2 grown son’s, a husband of 35 years and a dog named Denali. When I’m not coaching or working out, you can find me dancing in my kitchen, mountain biking, gardening, and traveling. I have been coaching Crossfit for almost 5 years. What I love about Crossfit is the community, helping athletes on their fitness journey and the fact that a 5 minute workout can crush your soul.”
Check out our website to meet your coaching team.
#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:
CrossFit Games Open 19.5
33-27-21-15-9 reps for time of:
Thrusters 95/65
Chest to Bar Pull-Ups
Time Cap: 20 Minutes
Advice from our coaches:
1. Choose a weight on the thruster that you can complete 12+ reps unbroken when you are fresh. This is a ton of volume, and we want to keep moving for the full 20 minutes (or less…).
2. Break the C2B up early and often. Unless this is a wheelhouse movement, they will fatigue very quickly. Use “short sets & short rest” as the theme for the C2B.
#SHOUTOUTSATURDAY;
Shout out to Plymouth Meeting member Jen Campanelli for competing at Wodapalooza last week!
#SELFCARESUNDAY:
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. Now available at CFML Plymouth Meeting!
| Stuff your coach is reading, hearing, watching, using or buying The Tall Clean Looking to train your pull under the bar? Need faster elbows and a stronger catch position? Use this drill commonly used by many monster Oly lifters. GET TALL. Our 2023 New Year Nutrition Guide Ready to focus on your 2023 goals and dial in your nutrition post-holiday? So are we! That’s why we’ve put together a guide with some of the best health and nutrition products, services, apps, and more! We are making it easy for you to start the new year off right with this guide. NEW YEAR NEW YOU. Five Ways to Prepare for the Open Over the Next Six WeeksThere are still six weeks left to prepare for the Open. Follow these give tips to prepare yourself for your best Open finish yet! OPEN SEASON. |