CFML News 12/11/23


We can all agree that regular exercise offers numerous health benefits, positively influencing our overall well-being. Improved mood, enhanced mobility, and better overall health are some of the perks. Recently, an increasing body of evidence has emerged, underscoring the remarkably positive effects of training in the style of CrossFit: a regimen featuring varied, functional movements performed at high intensity. While skeptics have previously scrutinized CrossFit for its intensity and emphasis on strength training, newly published data not only absolves it but also champions intermittent, high-intensity exercises and strength training.

Through video posts and podcasts, three influential figures with MD/PhD credentials delve into these studies, shedding light on the advantages of intensity and muscle development.

CrossFit, characterized by constantly varied functional movements executed at high intensity, prioritizes functional strength training as a fundamental aspect of its workouts. At CrossFit Main Line, monthly progressions guide participants in enhancing strength and elevating their V02 max through intensity, ultimately contributing to an extended lifespan.

One of the distinctive features of CrossFit is its adaptability, making it suitable for individuals of all ages. The benefits are not confined to a specific starting point in life, as evidenced by John, CFMLs oldest Athlete at at 78.


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• WATCH… How to do 26 burpee pull-ups in a minute. 

• X… A glimpse into the National Park Service’s humorous tweets.


Watch… Weekly Breakdown
• Monday – 1RM, Sprint Metcon
• Tuesday – 1RM, Long Partner Metcon
• Wednesday – Snatch, Long Metcon
• Thursday – Long Metcon
• Friday – 1RM. Sprint Metcon
• Saturday – Benchmark
• Sunday – Long Metcon

8 Crazy Nights & 12 Days of Christmas Workouts Unleashed! 🎅🏋️‍♂️

Get ready to jingle those kettlebells and sleigh those burpees! CFML is about to unleash the chaos with their annual “8 Crazy Nights and 12 Days of Christmas Workouts.” It’s the only time of the year when Santa trades in his cookies for protein shakes, and the elves become certified CrossFit coaches.🎄🏋️‍♀️ Brace yourselves for festive fitness fun, where the only thing getting roasted is your core! 🔥💪

Spread the Fitness Cheer

Life is a rollercoaster of diverse demands and unexpected surprises. 🎢 From managing kids’ appointments to jetting off for work, our days are ever-changing. Sometimes, even your lunch hour unexpectedly becomes free. 🔄 As a member at CFML you know we’ve got your back. Our personalized training and group sessions come with flexible plans that adapt to your dynamic schedule. 💪⏰ No advanced class sign up needed, just show up.

Curious friends? Glance at your schedule, shoot them a text, and bring them along for some free workouts this month. Together, let’s txailor a fitness plan to fit their lifestyle too. 🤝🏋️‍♂️

Got my game plan ready!

Dropping the kids at Coach Wendi’s Elves Day Out, strolling to Starbucks, and sipping a hot coffee—fresh, no microwaving it thrice. The mission? Park myself in a cozy corner, zero interruptions, and revel in the bliss of solitary coffee time. #HOLIDAYSTRESSRELIEF in action. It’s the small joys, right? ☕️👩‍👧‍👦🧘‍♀️

Calorie torching workout of the week 🏃‍♂️💪

Keep your lats engaged for the 1RM and TNG reps in the workout.

Deadlift 1RM
— Then —
800m Run
20 Deadlifts
400m Run
10 Deadlifts

BACK SQUAT: Last test of the week. Keep your lats engaged to insure proper positioning of the back and drive through the legs.

WORKOUT: Push the pace on the run and return the barbell right away for your first set of deadlifts. Limit the rest during the transition time, your hamstrings will be tires, but get right after it.


Boosting confidence can be a challenge, especially for kids.

Guide them toward a lifetime of self-assurance at CrossFit Youth! The winter session for CrossFit Youth is filling up fast. Cultivate a strong body and a winning mindset. Our experienced coaches empower youth with confidence in classes designed for ages 5–18. Join us and let’s elevate your game together! 🏋️‍♂️💪🧠 #ConfidenceBuilding #CrossFitKids #StrongMindsStrongBodies

Contact Coach Wendi for your $1 class trial. Check out the schedule here.


Double the Gains, Double the Gifts! Gift a $50 Card, Get $25 Magic – Plus, Free Swag for You and Your Fit Pal at CFML! 💪🎁🌟

Unlock the ultimate workout bonus! Gift your fitness buddy a $50 card, and presto! We’ll sprinkle $25 of pure workout magic into your account. It’s the gift that keeps on giving – for both of you. Spread the fitness love and let the gains roll in! 💪🎁 Purchase a gift card, and the coach will throw in a free shirt, wrist wraps, jump rope, and even a custom CFML Yeti or watch for your buddy. Just give us a shout. 🌟