Ardmore is moving! We need your help. Workout at Ardmore at 9:30am on Saturday 1/28 and Sunday 1/29 then load your car up with equipment and drop off at the new gym!

You could read about the workouts but let Coach Brian tell you about, 90s video.

Mon: Strength: Clean Pull, Clean High Pull, Muscle Clean – Workout: ‘Elizabeth’
Tues: Strength: Overhead Squat – Workout: ‘Quadfather’
Wed: Strength: DeadliftWorkout: Deadlift, Up-Down Over Bar, Sit-Ups
Thurs: Workout: Run, Alt. DB Front Rack Lunges,Double Unders, Muscle Ups
Fri: Strength: Power Snatch – Workout: Bike, Power Snatch
Sat: Workout: ‘Loredo’
Sun: Workout: Bike, Double Unders, Deadlifts

Why We Do Weightlifting In CrossFit. 

Weightlifting refers to the Olympic sport of the Snatch and Clean & Jerk.  These are full body movements that are:


Compound (they use a ton of muscles). 

Universal (we are designed to be good at jumping and catching things).


Weightlifting is a staple part of CrossFit training because it works all of the major muscles of the body in one to two explosive movements.  It helps make you faster, stronger, and burns a ton of calories (if you’ve ever done a complex you know what we mean!). It also is proven to increase your coordination, balance, and flexibility over time. 

In a workout designed to give you the most out of your 60 minutes, Weightlifting is a highly effective tool to use. 

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!


Take 25% off your first 6 months of membership when you sign up before February! This offer is valid on all memberships. Whether you’re brand new to CrossFit, or a seasoned athlete, we have skilled coaches and a supportive community waiting for you. 

Click here to get started.

This offer expires on 2/1/23 or when we’ve sold out of our limited supply of discounted memberships – whichever comes first!


Quarterly retests 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: 1/28 -Plymouth Mtg.  2/4 – Ardmore

Bring a friend for a partner WOD!


Shout out to Plymouth Meeting Member Brian Leigh for completing the DEKA Fit competition this past weekend!  He took Third in his division! 



MIN 1 – 20/15 Cal Bike

MIN 2 – 1 Power Snatch*

*Athlete chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.

Advice from our coaches:
1. This is a unique workout in the way that it’s scored: for total weight lifted over the 6 rounds of snatches.  You can move up in weight as the workout progresses.  Choose a weight initially that is heavy, but you know you won’t fail a lift. Take small jumps from there! 

2. For the bike: fill the entire minute rather than doing a max effort sprint and finishing the Cals in 35-40 seconds.  Yes, you’ll gain time.  But that will spike your heart rate out of control.  Aim for a good 55 second bike.  

Post your workout results on facebook or instagram for a chance to win a free CFML hoodie! Don’t forget to tag us! @crossfitmainline  


Congratulations to Coach Jenna who is advancing into her new role as Managing Partner of our Wayne location! 

Learn more about Coach Jenna and our team.


Retail Spotlight! Did you know we carry Fish Oil? What It’s For: reduce inflammation, lower blood pressure, weight loss, delay aging, & heart health. Its suggested use is 1-2 capsules per day. The main ingredients are fish oil, omega 3, omega 6, and vitamin E. Grab yours today!

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

This Toe To Bar Modification
Getting sick of hanging knee raises? Try this modification/drill to get you closer to the T2B of your dreams.

Tips for Your Grips: How & When to Use Them for Gymnastics
You learn quickly when you join a box: grips are necessary (especially if you have dreams of being a hand model). Watch this helpful video to learn when and how to use your grips!

This Glute Burner
Sometimes when you squat, you’ll notice that the glutes might not fire the way you want them to. That’s why hitting an exercise like this pre-workout can help!