MONDAY
Ring Dips
— Then —
3 x AMRAP 6
150m Run
12 DB Lunges
9 Ring Dips
TUESDAY
Clean Complex
— Then —
“Supersonic”
20 Rds
1 Power Clean
2 Box Jumps Overs
3 Chest 2 Bar Pull Ups
WEDNESDAY
Push Jerk
— Then —
EMOM
150 Wall Balls
Min 1- 2 Wall Walks + 8 Push Press
Min 2 – Max Wall Balls
Min 3 – Rest
THURSDAY
4 Sets, Every 5min
50 Dubs
50 Cal Row
50 Dubs
FRIDAY
Snatch Complex
— Then —
AMRAP 15
10 Cal Bike
2 Hang Squat Snatch
SATURDAY
“Metropolis”
AMRAP 28
50 HR Push Ups
50 DB Box Step Ups
50 Burpees
50 Toes 2 Bar
50 Box Jumps
SUNDAY
2min Cardio
100 Singles
25 KBS
20 Cossack Squats
7/7 Arnold Press
1min Static Hold
1min Walk
Lauren Roder
Ardmore’s Athlete of the month is a true embodiment of versatility and dedication. As a teacher, she tirelessly imparts knowledge and shapes young minds, fostering a love for learning that extends beyond the classroom. Her commitment to her roles is truly inspiring, yet her most cherished title is that of a devoted mom. Balancing her professional achievements with the joys and responsibilities of motherhood, she exemplifies strength, compassion, and unwavering determination. In celebrating her as the Athlete of the month, we honor not only her remarkable accomplishments as a teacher but also the love and devotion she pours into her role as a mom.
#MainLineMonday
Coach Brian helps you navigate the weekly workouts so you can opt for diverse routines targeting strength, cardio, and flexibility. Embrace the challenge, reap rewards.
#TuesdayTreat
Beginnings are always exciting, especially when it comes to getting back into a fitness routine. Our knowledgeable coaches are here to help you step by step. Grab 20 classes for the price of 10 through August 31.
#WhatsNextWednesday
Ending summer as strong as you started? Its time to find out. Re-test day; body composition and benchmark workout test.
SEPT. 16 – Ply. Mtg. SEPT. 23 – Ardmore
SEPT. 30 – Wayne
• Shivam Shukla
• Brett Holmes
• Steve Lawson
• Jen Smith
• Karla Ramos
• Laura Morris
• Diane Cronin
• Moksha Nagineni
• Dhruva Nagineni
• Shakira Hayward
• Matt Donnelly
• Fezile Lakadamyali
• Josephine Krakow
• Yunay Murlimanoharan
#SpotlightThursday
Last week, CFML welcomed 13 new athletes with open arms! Join our community and reclaim your strength, confidence and energy. Claim your free workout.
#FearlessFriday
CFML calorie torching workout of the week.
“Supersonic”
20 Rds
1 Power Clean
2 Box Jumps Overs
3 Chest 2 Bar Pull Ups
#ShoutoutSaturday
Coach Brian
Entering a new place can be intimidating, but we’re here to help. Meet Coach Brian, one of our dedicated full-time coaches. Brians’s CrossFit journey began in 2012, when he met his wife at CFML Ardmore foundations class. Read More in this weeks Instagram and Facebook post.
#SelfcareSunday
Our members have found that new responsibilities and changes have led to feel hampered in their previous activity levels. But with our 60min classes, you’ll be energized, looking fit and strong, and ready to take on the day. Get Your FREE workout.
What our Coaches are reading and watching
• CFML Civil War: October 28, 2023 Rx, Scaled and Masters Divisions
• Swim WOD! September 10, 2023. Ply Mar Swim Club. More details soon!
• Labor Day Weekend Hours, Check Wodify.
• Fall 2023 Schedule Starts September 5, 2023. Check Wodify & Website.