CFML Weekly 12/4/23

A Decade of Impact

“Transformative Wellness: Inspiring Stories and thankfulness 🎅✨💪

Over the past 11 years, CFML has been the go-to spot for busy professionals seeking to improve their health, fitness, and happiness. The COVID break brought about a notable shift in the language used by clients expressing interest in CFML—words like COMMUNITY, RESTART. EMPOWER, GUIDANCE and TEAM became prevalent.

As these new members joined our community we encouraged them to share their experiences, an abundance of AMAZING reviews flooded in. These testimonials, the lifeblood of any small business, showcase the profound impact CFML has had on individuals’ lives. Thank you for allowing our team of coaches to be a part of your journey.

For those who haven’t shared yet, there are two golden opportunities. FIRSTLY, click on the link below to share your CFML journey, and in return, receive some FREE CFML apparel as a token of appreciation. SECONDLY, embrace the spirit of giving in December—bring a friend or family member along for a FREE class by sharing your transformative CFML story. For the extra touch of love, consider passing along CFML gift cards; for every $50 purchased, receive $25 back—your choice, whether to use it towards your membership or retail therapy.

Cheers to the CFML community, and here’s to many more years of health, happiness, and shared success!

I have been a member for 10 years. Great coaches, great programming, and a great community! Highly recommend if you’re looking to get fit and meet great people 💪🏻
Steve Connors
Steve Connors
I joined CFML a short while ago and I am so glad I did! I felt comfortable right away and the members and staff are truly so helpful and kind. I cant wait to see where this journey takes me! Come join us, you wont regret it!
Allie Frazer
Allie Frazer
I am a new member and couldn’t be happier with this gym. The coaches are amazing and the workouts are fun!!
CrossFit Mainline excels with its top-notch facilities, fostering diverse workouts for all levels. This vibrant community fosters support, accountability, and lasting connections among members. The exceptional coaches are amazing who will ensure everything is modified according to your fitness level. CrossFit Mainline delivers a transformative fitness journey anchored by its excellent facilities, tight-knit community, and stellar coaching. This is the best investment one could make when it comes to healthy lifestyle.🙌🏻
In a word: Fun!! CrossFit Mainline is my happy place. Has been for 10 years and stillgoing!! Awesome coaching + challenging workouts that keep you strong and fit + incredible people + music = FUN!! And all before 6:30 in the morning!! An incredible way to start the day that sets the tone for all that follows.
Nicole Swartley
Nicole Swartley
They have created a welcoming and supportive environment for all members. The dedicated trainers are passionate about helping individuals of all fitness levels achieve their goals and feel comfortable during their workouts. They have made it easy to consistent participation.
James Rohde
James Rohde
If you’re looking for somewhere to go for a fitness journey, this place is it. The coaches are committed and care—and at the end of the day, that’s the most important thing for your health and safety…while getting fit! Oh, and they’ll keep you motivated when everything inside of you is telling you to quit!
Melissa Brandt
Melissa Brandt
CrossFit Main Line is the best gym I’ve ever joined. The coaches are amazing. The facility is clean and stacked with great equipment. And the community is so supportive of one another, in the gym and beyond. I’m completely hooked and look forward to getting into the Box as often as I can.
Jordan Rand
Jordan Rand
CFML is an awesome fitness community. The athletes are friendly and the coaching is top notch. I highly recommend this gym to anyone looking to get on a program and optimize their fitness experience. They specialize in individualized attention as needed and flexible class times to fit most schedules. 5/5 all day.
Maurice Jackson
Maurice Jackson
I would highly recommend CrossFit Main Line Wayne to anyone – from an experienced CrossFit enthusiast to someone just starting out their fitness journey. The workouts are fun, challenging, and always adaptable by the incredibly knowledgeable coaches. CFML also boasts a clean facility and convenient location at Gateway shopping center. The friendly faces – from staff to other members – definitely keep me motivated to keep coming back!
Lea Walsh
Lea Walsh
After my gym shut down less than 2 months before my wedding, I was in a bind to find a new gym to push me and keep me motivated. CrossFit Main Line is exactly that. With a welcoming environment- both the coaches and the members- and a wide variety of workouts, I can certainly say I haven’t been bored! I am challenged every time I go there and I’m still learning new “moves.” I recommend CFML to gym newbies and experienced lifters alike!
Madeline Early
Madeline Early
I love this gym! Staff is so approachable, knowledgeable, empathetic, and fun! I’ve been coming here for over a year and I’m not leaving unless they kick me out! 😄. Also close to tons of restaurants!!!


REMINDER… Gear up, vote, and brace for the $50 annual CFML gear fee on 12/10! Your muscles and opinions matter. 🏋️‍♂️🗳️

HOLIDAY TRAVEL WORKOUTS…Check out our holiday travel and at-home workouts on a dedicated webpage, featuring CFMLS and’s recommendations. Stay fit during your travels!
AUTHENTIC…Merriam-Webster’s word of the year is “authentic.” 
LONG READ…Why you age slower on a plane and other strange effects of relativity


Watch… Weekly Breakdown
• Monday – Skill, XLong Metcon
• Tuesday – Heavy, Sprint Metcon
• Wednesday – Heavy + Sprint Metcon
• Thursday – Long Metcon
• Friday – Heavy + Long Metcon
• Saturday – Partner, Barbell Cycling
• Sunday – Muscle Builder + Long Metcon

📢 Last Call to Set Sail on December 9th at 10:30 am!

🚣‍♂️ Join us at CFML – Ply. Mtg. for an unforgettable rowing experience! This isn’t just a clinic; it’s a laughter-filled voyage to rowing excellence! 💪 Bid farewell to those RowVember frowns and let our expert coaches transform you into a rowing rockstar. 🎉 Whether you’re a rookie or a seasoned pro, refine your technique, sidestep common mishaps, and embrace rowing greatness with finesse. 🌟 Don’t miss the boat on this epic journey! Secure your spot now for a day of #RowingMastery and Fun & Fitness! 🚣‍♀️ #LastCall #RowingAdventure

Spread the Fitness Cheer

🎉 December is Bring-a-Friend Month at CrossFit Main Line! 🎁 Gift the joy of fitness this holiday season by bringing a friend to any location for FREE – no reservations needed! Immerse yourselves in the spirit of community, sweat it out together, and introduce them to the transformative world of CrossFit. 🏋️‍♂️ Spread joy, health, and camaraderie, amplifying your workouts and creating lasting memories with your loved ones. Unwrap the happiness of fitness at CrossFit Main Line – because shared good times are the best kind! 💪🎁 #FitFriends #GiftOfFitness

Brace yourself for the holiday frenzy! 🎄

On Dec 23rd, from 11a-2p, escape the whirlwind at CFML-Wayne! 🌪️ Coach Wendi has your festive fun fix while you tackle holiday mayhem or simply revel in a kid-free breather from the energy-crazed mini-me’s! 🤯 No need for sign-up stress – drop them off for the entire adventure or just a quick pit stop. Your sanity deserves this! 🙌 #ParentingSurvival #CFMLWayneFunTime

Calorie torching workout of the week 🏃‍♂️💪

Keep consistent on the row but watch out for the 10min time cap!

Back Squat
— Then —
2000m Row
10 Thrusters
10 Up/Downs
15 Sit Ups

BACK SQUAT: Deload week. Zero struggle on reps. Focus on movement and mechanics.

WORKOUT: Row, end faster than you finished. Keep the thrusters unbroken and utilize the sit ups as recovery.

CFML Rocks the CHAD Hero Workout, Raises Over $1000 – A Heroic Celebration with 100+ Strong!

We’ve got the scoop! CFML smashed it, raising over $1000 in the CHAD hero workout. Massive thanks to the 100+ athletes and spectators who joined the hero celebration! 🌟💪 #CFMLSuccess #HeroWorkoutWin


Double the Gains, Double the Fun: Gift a $50 Card, Get $25 Workout Magic! 💪🎁

Snag the ultimate workout perk! Treat your fitness sidekick to a $50 gift card, and voila! We’ll add $25 of pure workout magic to your account. It’s the gift that keeps on giving – for both of you. So, share the fitness love and let the gains begin! 💪🎁 #FitnessBuddyDeal