Monday 5/6/24

CFML Honors Fallen Heroes:
A Tradition of Tribute and Unity

For twelve years, CFML has upheld a cherished tradition of honoring fallen heroes through a remarkable event. It all began when CFML legends, Chris Meredith and Coach Mike Petrizzo approached me with an ambitious proposal: to host a 24-hour marathon of 24 Hero Workouts, all in the name of fundraising for a noble cause.

What started as a humble endeavor quickly blossomed into a monumental gathering, with over 100 dedicated individuals converging to pay tribute. Athletes arrived in waves, tirelessly pushing through workouts throughout the night, embodying the spirit of resilience and camaraderie.

Now in its twelfth year, this event remains a highlight on CFML’s calendar. Transitioning to Wayne in its eleventh year brought even greater participation and excitement. As the Memorial Day weekend approaches, anticipation builds for another unforgettable experience.

The event kicks off on Friday, May 24th, with athletes from across the region converging to share stories, camaraderie, and a profound sense of purpose. Led by Coach Mike Petrizzo, each hour begins with a tribute to a fallen soldier, their story serving as a poignant reminder of the event’s deeper significance.

Participants have the freedom to approach the workouts as they see fit, whether tackling them solo, as a team, or in a large group. The culmination arrives on Saturday morning with the iconic Murph workout, uniting participants in a final display of strength and solidarity.

For those considering participation, remember: this event is not just about endurance, but about community and support. Whether completing one workout or several, every contribution makes a difference. Join us in honoring our heroes and building a stronger, more connected community.

No registration needed. Donate how you see fit here.

– Coach Daniel


📚 Inside This WEEKS Newsletter

🇺🇸 24 in 24
🥇 CFML Leader(s) – Double the leadership & Inspiration
🤸‍♀️ Gymnastics Clinic – Wrap Up Video
🏋️‍♀️ Women Only – Intro To Weightlifting
📅 Ardmore, 12 noon class


Double the Leadership, Double the Inspiration:
Eric and Kurt Take the Helm at CFML – Ardmore! 🏋️‍♂️

Introducing the dynamic duo at CFML – Ardmore: Eric and Kurt Klinger-Wilensky.

Eric typically leads the 6:30 AM class, while Kurt takes charge at 9:30 AM. Both share a distaste for overhead squats but shine in deadlifts and back squats. For fitness advice, they’re your go-to for rope climbing and box jump tips.

Eric embraces lake life, indulging in paddle boarding, skiing, and ice skating year-round. Meanwhile, Kurt’s talent lies in his vocals and his knack for collecting Transformers.

Congratulations to Eric and Kurt! Enjoy your well-deserved leader parking spot for the next 12 months.


Thats a Wrap! CFML Community Soars at Gymnastics Clinic!

What a turn out! The CFML community gathered at Philadelphia Gymnastics to elevate skills and enjoy some fun.

Athletes honed their abilities in rope climbs, handstands, and balanced bar movements.

Congratulations to all who conquered new skills! Join us for the next event and continue your journey to greatness.


Retest Dat: Next Up, Ardmore Saturday may 11

Experience an InBody scan during scheduled times to analyze body composition—weight, muscle mass, body fat, and hydration—guided by our coaches. Then, join the 9am class with CFML Athlete Pete Hellberg to discover Cenegenics, a Plymouth Meeting-based company focused on peak cognitive, physical, and metabolic health.


Join Our New Friday 12 Noon Class at CFML 🕛

Women-Only Introduction to weightlifting:
Wayne Added 🏋️‍♀️

Experience the empowering journey of strength with Coach Noelle in our women-only introductory class. Discover why strength training is crucial for women’s health and fitness. Building strength not only tones muscles but also enhances bone density, boosts metabolism, and improves overall physical performance. It’s essential for preventing osteoporosis and reducing the risk of injury in daily activities. Coach Noelle’s supportive guidance will help you learn proper techniques and gain confidence in lifting weights. Join us to unlock your full potential and embrace a stronger, healthier you. Empower yourself with strength training and thrive in every aspect of your life.


Don’t have time to read the newsletter?
Here’s a 90-second breakdown of this week’s workouts.

Monday starts with double unders, Russian swings, and sit-ups, then finish with functional bodybuilding.
Tuesday, it’s a strength cycle ending with 3 rep max on overhead squat, followed by 5 rounds of 200m run and 10 overhead squats.
Wednesday, hang power clean complex then an AMRAP of calorie bike and heavy hang power cleans.
Thursday, a longer workout including rowing, farmer’s lunges, and bar work.
Friday, it’s a 3 rep max bench press and ascending ladder of push press and box jumps.
Saturday, snatch complex and a special Mother’s Day workout. Plus, Murph prep on Tuesday and Saturday.
Have a great week! See you in class.