| CFML Ardmore: Monday 1/30 and Tuesday 1/31 classes will be held at 10 E Athens Avenue. On Feb. 16th the CrossFit community will kick off a worldwide celebration of fitness that anyone can join – the 2023 CrossFit Games Open. Join us each Friday during the Open for Friday Night Lights! Friday Night Lights kicks off at 4pm and will last until approximately 7pm. During this time athletes can come in and complete the Open workout heat style. It will be the first to arrive first to go! The Open is a special time for CrossFit Affiliates because it’s an opportunity for members from all different classes to come together, meet, workout, and have some fun. Ask a coach for more details and get ready to work! Sign up for the CrossFit Open here. THE WEEK AHEAD: Mon: Strength: Deadlift, Muscle Clean – Workout: Rope Climb, Deadlift, Sit-Ups Tues: Workout: Run, Bike, Box Jumps Wed: Strength: Clean & Jerk – Workout: ‘CrossFit Games Open 15.4’ Thurs: Strength: Back Squat – Workout: Goblet Squats, Double Unders Fri: Strength: Power Snatch – Workout: Muscle Ups, Hang Power Snatch, Bike Sat: Workout: Wall Balls, Sumo Deadlift High Pull, Box Jumps, Push Press, Row Sun: Workout: Strict Chin-Ups, Narrow Grip Push-Ups, Slam Balls |
#MAINLINEMONDAY;
CrossFit and nutrition: How to fuel your body for optimal performance
CrossFit is a high-intensity, functional fitness program that requires a lot of energy and focus. To ensure that your body is able to perform at its best, it’s essential to fuel it with the right nutrients. A balanced diet that includes lean proteins, complex carbohydrates, and healthy fats will provide your body with the energy it needs to power through intense workouts, as well as the nutrients necessary for muscle recovery and growth. Stay hydrated throughout the day and time your meals and snacks strategically. Eating a meal with carbs and protein about 2-3 hours before your workout and consuming a protein shake or a small snack immediately after your workout will help your body recover and repair.
#TUESDAYTREAT;
Have a friend that wants to try CrossFit? Our Tuesday Treat is 5 Classes for $5! Our best deal of the year! Send them the link below.
This offer expires on 2/4/23 or when we’ve sold out of our limited supply of discounted packages – whichever comes first!
#WHATSNEXTWEDNESDAY;
Ardmore’s quarterly retests are 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: 2/4 – Ardmore
Bring a friend for a partner WOD!
#SPOTLIGHTTHURSDAY;
Something BIG is coming to the Main Line for our youth and teen athletes! Parisi Main Line – Ardmore opening February. Parisi is the OFFICIAL speed/strength program of the NFL, MLS, USTA, and Team USA.
Get the results that get scholarships! Coach Eric Mitchell is a Havertown native, 111 active pro-athletes, 500 college athletes, 1000+ High School athletes, and an NFL Certified Coach.
Schedule your evaluation today.
#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:
5 ROUNDS FOR TIME
4 Bar Muscle-Ups
6 Hang Power Snatches (115/75)
12/10 Cal Bike
2 Bar Muscle-Ups
3 Hang Power Snatches
*Score is your time.
Advice from our coaches:
1. Take your time covering and practicing the point of performance today for the snatch and pull-up variation. These are two very high skill movements; we don’t want to just rip it and grip it!
2. Choose a weight on the barbell that can be done unbroken. We want to keep moving and keep high intensity!
Post your workout results on facebook or instagram for a chance to win a free CFML hoodie! Don’t forget to tag us! @crossfitmainline
#SHOUTOUTSATURDAY;
Congratulations to Coach Chelsey who is advancing into her new role as Regional Operations Director!
Learn more about Coach Chelsey and our team.
#SELFCARESUNDAY:
Retail Spotlight! Have you checked out our beverages lately? We have Bang drinks available!
Wondering when to drink your bang energy drink? Well, your best bet is to take your bang energy drink 30 minutes before your workout. The idea is to have the branched chain amino acids (BCAA) and the Super-Creatine to get absorbed from your gut. These nutrients are forwarded to your muscles. This means the BCAAs head straight for the muscle where they provide the much needed amino acid for muscle building and muscle protection. This drink is great for the active CrossFitter looking for a boost!
| Stuff your coach is reading, hearing, watching, using or buying Hat to Pockets Trying to get better on the ski erg? Then you need to remember this cue to churn those calories. SKI YOUR HEART OUT. NOBULLs in Neon Is your workout wardrobe black mixed with other shades of black? Get a POP of color with the neon collection by NOBULL. They’ve got trainers, runners and tons of swag to ensure you are the best dressed at the gym, because we all know swag helps you get fitter. NEON ALL DAY. A JUNK Headband for the Open Keep your hair out of your eyes, from burpees to muscle ups. Own the Open in style with the only high-performance headband you’ll ever need (but so good you’ll want more). OWN THE OPEN. |