MONDAY
Snatch 1RM
— Then —
“Isabel”
30 Snatches
TUESDAY
Every 5min
For 5 Sets
60 Dubs+ 20 Sit Ups
10 Front+ 20 Sit Ups
60 Dubs
WEDNESDAY
“Helen”
3 Rounds
400m Run
21 KBS
12 Pull-Ups
THURSDAY
HSPU Practice
— Then —
EMOM 20
15 Cal Bike
30s PVC Overs
20 AKBS
30s HS Hols
FRIDAY
Clean & Jerk 1RM
— Then —
“Grace”
30 Clean & Jerks
SATURDAY
Bench Press
— Then —
“Team Event 6”
AMRAP 16
1000m Row
60 Hang Power Cleans
40 Pistols
SUNDAY
“Morrison”
50-40-30-20-10
Wall Balls
Box Jumps
KBS
Dustin Engel
CFML-Wayne Leader Of the month
Dustin Engel, a devoted father of two energetic boys, stands as a beacon of family strength and unity. Passionate about CrossFit, he not only pursues his fitness journey but also shares it with his sons, fostering a sense of health and camaraderie. Their joint workouts and event participations showcase his commitment to fostering shared interests. Having transplanted his life from Texas to Pennsylvania, Dustin’s resilience in adapting to new environments reflects his open-minded spirit.
#MainLineMonday
WATCH: A dynamic week: 2 one-rep max lifts push limits, while 4 benchmark CrossFit workouts ignite competition, forging progress and strength.
#TuesdayTreat
At CFML we prioritize everyday movements in your exercise routine. Our coaches deeply understand your goals, routine, and interests. Whether golf or walks, personalized plans ensure progress. Embrace a fitter you. Grab 20 classes for the price of 10 through August 31.
#WhatsNextWednesday
Embrace the fitness journey’s highs and lows. From pushing limits to celebrating milestones. Experience the game-changing support from Day One. Join us in retesting your body composition and fitness.
SEPT. 16 – Ply. Mtg. SEPT. 23 – Ardmore
SEPT. 30 – Wayne
#SpotlightThursday
Tired of jumping between various fitness programs and gyms? Discover the unique fitness experience we offer. Join our newest 15 members by claiming your free workout.
#FearlessFriday
CFML calorie torching workout of the week.
FRIDAY
Clean & Jerk 1RM
— Then —
“Grace”
30 Clean & Jerks
#ShoutoutSaturday
@Digga82
Navigating a new environment can feel daunting, yet we’re by your side. Allow us to introduce Coach Chelsey, A dedicated CFML expert, empowering individuals through dynamic coaching, fostering growth, and building resilient fitness journeys.
#SpotlightThursday
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.