“If I wasn’t a part of this community, I don’t think working out would be nearly as fun.”
Congrats to Katina @ CFML – Ardmore, April 2023 Leader of the month. You can find Katina every weekday evening. Katina often sticks around to help out by keeping an eye on some of our athlete’s kids while their parents are taking class.
Ask Katina about her goals of T2B, squatting her body weight and her love for comic books and creative drawing.
THE WEEK AHEAD: 90s video breakdown
Mon: (S) Shoulder Press (W) 12min AMRAP: “Indiana Jones”
Tues: (S) Deadlift (W) EMOM 14: Toes to Bar, Deadlift, Row
Wed: (S) Gymnastics (W) Bike, Handstand Push-Ups, Double Unders
Thurs: (S) Back Squat (W) Front Squats, Burpees Over The Bar
Fri: (W) “Ava”, 20:53 AMRAP, Run, 21 GTOH
Sat: (S) Gymnastics (W) Hand Release Push-Ups, Box Jump Overs, Sit-Ups
Sun: (W) “Butts & Guts”
#MAINLINEMONDAY
“Manion” Saturday April 29th, 9:00am @ CFML – Ardmore. Register and using the QR code.
#TUESDAYTREAT
FREE MONTH Flash Sale! ENDS midnight April 20th.
CLICK HERE TO CLAIM
#WHATSNEXTWEDNESDAY;
Are you fitter than 5th grade you?
Relive the Presidential Fitness test in class the week of May 1-6
Inbody Scanner Dates:
Ardmore: May 2nd
Wayne: May 3rd
Ply. Mtg. May 4th
#SPOTLIGHTTHURSDAY;
CONGRATS Dmitry Melnik. 2023 SAMBO National Champion.
Watch HERE
#FEARLESSFRIDAY;
WORKOUT OF THE WEEK:
“AVA”
AMRAP 20:53
400m Run
21 Ground to Overhead
Advice from our coaches:
This workout is just as much running as it is barbell!
We want to cycle at least 3 reps at a time.
#SHOUTOUTSATURDAY;
TB12 pliability treatments at CFML – Ply. Mtg w/ Coach Robbie.
Text to schedule 585-216-7663.
#SELFCARESUNDAY:
RETAIL SPOTLIGHT
Sustain Energy & Mental Alertness w/ caffeine & vitamin B
STUFF YOUR COACHES ARE READING, WATCHING, BUYING:
Should I Wear a Weight Vest for Murph?
VEST FOR THE BEST.
Five Things To Do Immediately After a WOD
You just finished a soul crushing workout. So, what now?
DO THIS.
Top 10 Benefits of Cold Plunging
Check out the top benefits of cold plunging.
BRRRRRRR.