CFML News 10/16/23

CrossFit Competitions: The Hidden Psychology that Powers Your Gains

Unveiling the Secret Sauce of CrossFit’s Internal Competitions – How They Boost Performance and Confidence

CrossFit’s internal competitions are the not-so-secret sauce that spices up our fitness journey. For over a decade, CFML has pulled out all the stops to bring our community together – from holiday races and CrossFit Proms to Ice Cream Socials and Cookouts. We’ve tried to get you moving beyond your comfort zone, even if it meant tackling the dreaded 476 interchange.

But why should you make the trip to CFML – Plymouth Meeting this weekend to cheer on your friends or make some new ones? Because community is your ultimate accountability partner. Sure, we could dive into the nitty-gritty of physiology, but today, let’s chat psychology. CrossFit workouts get a mega boost from the Social Facilitation Theory – people perform better when they’re being watched. Internal competition, whether it’s with yourself, a workout buddy, or a whiteboard score, is the secret sauce of CrossFit. It amps up the adrenaline and spurs personal growth. These competitions aren’t just about showing off; they’re about self-improvement. Take the “Fran” workout, for instance. Doing it solo is like racing a snail, but with a cheering crowd, you become the Usain Bolt of Fran. It sets new personal bests and elevates your self-expectations for every future session. Last year during the CrossFit Open, athletes I coach astonished even themselves with their abilities. The knowledge that the entire CrossFit world has access to your results triggers a greater effort, forging a mentally robust athlete. Beyond CrossFit, these competitions spill over into your daily life, boosting your confidence in various situations. You don’t need to be a Games athlete for this confidence boost; start small and work your way up. The menu of competitions is vast, and you’re the customer.  So, why do some people shy away from competing? It’s often the fear of being told they’re not great at something. Here’s my advice: Embrace what you’re bad at, work on it, improve, and keep repeating the cycle. This is how you win – not just in CrossFit but in life. Competing isn’t just a race; it’s about conquering your fears, breaking your limits, and being part of a supportive community. So, next time you’re tempted to skip that CrossFit competition, remember it’s not just about working out; it’s an adventure, a challenge, and a whole lot of fun.


• 1 Bench Press – Friday
• 1 Barbell Cycling – Saturday
• 1 Heavy Day – Saturday
• 2 Short Sprint – Tuesday & Friday
• 1 Long Day – Thursday
• 1 Overhead Squat – Monday
• 1 Skill – Wednesday


Hold onto your dumbbells, folks! The deal just dropped, and we’ve already got a cool dozen new athletes who’ve hopped on the gain train. Who’s up for the challenge next? It’s time to dust off those workout shoes because our legendary deal is back, and it’s hotter than a jalapeño at a chili cook-off. Last time, we threw out a 50% off discount for six months, and it sent our website into a frenzy, making it wobble more than a caffeinated squirrel at a hipster coffee shop. Our poor Coach April had to gear up with a helmet this time – she’s not taking any chances! We’ve done some server icing, crossed all available fingers, and now we’re bracing for the fitness storm of the century. Get ready to rumble! 💪🤯


Buckle up, fitness fanatics! We placed the order, and it seems like suppliers are tap-dancing on our last nerve – limited colors, sizes, and quantities! Oh, the nerve! But fear not, we’ve cranked up the chaos-o-meter, and your order will be hurtling towards you faster than a weightlifter snatching a barbell. Get those kettlebells ready because the festive fitness apparel is back in town, and it’s spicier than a chili-eating contest.

Capturing CFML’s Epic Moments: A Photo Dump with LMNO Photography!

Say cheese! It’s a photo dump, and after years of trying, we’ve finally snapped the essence of a CFML class (with a little help from LMNO Photography). If you don’t spot yourself, don’t fret, Check out this link to 140+ more! Lauren Marchese, CFML’s superhero athlete from Wayne, is on a mission to immortalize your epic high fives. 📸😄

Calorie torching workout of the week.


Prioritize the hook grip & fast hip extension today as the workout amps quickly.

“Legends Of The Hidden Temple”
4 Sets
21 Wall Balls
15 Burpees
9 Hang Snatches

Here is the game plan: Movements where there is nowhere to hide from. If this is up your alley your looking at 2:30 a round. If you struggle with any of these movements then target 4min a round. Go for unbroken snatches, hold a steady pace on the burpees and no more than 2 sets on the wall balls.

Smile-Eluding Fitness Guru…

Meet Coach Noelle – our elusive photography-avoiding, life-saving critical care nurse turned fitness guru! She’s the one who ditched our annual coach pictures, not because she wanted to be mysterious but because she was out there saving lives.sure. Scroll past that blank photo, and you’ll find a gem!

This week, we’re thrilled to introduce Coach Noelle, the lady who holds your success closer to her heart than her stethoscope. As a registered nurse, she’s all about helping her patients thrive, but she’d much rather see you in a gym than a hospital bed. From steam boilers to catering, she’s done it all. If you want a coach with an infectious smile, boundless class-planning passion, and a guarantee that you’ll leave better than you arrived, check out Plymouth Meeting’s schedule and hop into Coach Noelle’s class. 💪🏥😄


We hit the pause button on the cake (or should I say protein bar?) last week, but now we’re back with a vengeance! Seventeen athletes are back to blowing out the “birth burpees” candles at the gym. It’s like a CrossFit birthday party every week! 🎂🏋️‍♂️💨


LEARN: You don’t need a harder workout…. You need to go harder in your workouts. Read that again and let it sink in. MIND = BLOWN
PHILLY MATH“Everything is 45min away!””The speed limit on I95 is 95!” 
ARTICLE: Smoking pot BAD for your heart? The rapid growth of the medical marijuana market has most people celebrating. But, new research suggests that pot may not be great for your heart.