CFML News 5/13/24

🌟 You Gotta Mom Like Mine? 🌟
Celebrating CrossFit Moms on Mother’s Day!

We want to take a moment to honor and celebrate all the incredible CrossFit Moms who bring their strength, determination, and unwavering spirit to our community every day. From balancing family responsibilities to conquering WODs, these amazing women inspire us all with their resilience and dedication.

To all the CrossFit Moms out there: You are truly superheroes in our eyes. You juggle it all with grace and grit, showing up to the box ready to push your limits and chase your goals. Your commitment to your health and fitness sets an incredible example for your families and fellow athletes alike.

Today, we recognize and appreciate everything you do both inside and outside the gym. Your hard work, perseverance, and endless support make our community stronger and more vibrant. Whether you’re a seasoned athlete or just starting your fitness journey, know that you are valued and cherished.

As a token of our gratitude, we invite all CrossFit Main Line Moms to enjoy a gift from CFML. Through June 15 upgrade your membership to unlimited training. Ask your coach to update your account. Let’s celebrate together and continue to inspire each other to reach new heights.

Happy Mother’s Day to all the amazing CrossFit Moms! You are loved, you are appreciated, and you are unstoppable.


📚 Inside This WEEKS Newsletter

🤱🏋️‍♀️ Celebrating CrossFit Moms
🏢 Ply. Mtg. Leader: Mike Canzoneri 🏢
🇺🇸 24 in 24
⚖️ Retest Day
🏋️‍♀️ Women Only – Intro To Weightlifting
📅 Ardmore, 12 noon class


Meet Mike Canzoneri: CFML’s Bench-Pressing Leader Believing in Aliens and Crafting Artistry!

CFML’s Plymouth Meeting leader, Mike Canzoneri, is more than a gym enthusiast with a bench press superpower. He’s a believer in extraterrestrial life and boasts a hidden talent as an exceptional artist. While his 37 degrees might be a joke, his commitment to learning is no laughing matter. Among his many beliefs, his conviction in aliens stands out. When it comes to coaches, Brian is undoubtedly his favorite. Canzoneri’s multifaceted persona adds depth to the CFML community.


Join Us for CFML’s 12th Annual Hero Workout Event: Honoring Our Heroes and Building Community

Join us for CFML’s twelfth annual Hero Workout event! 🌟 Started by legends Chris Meredith and Coach Mike Petrizzo, this 24-hour marathon of 24 Hero Workouts is a testament to resilience and community spirit. Over the years, it has grown into a monumental gathering, with athletes converging to pay tribute and raise funds for noble causes. Transitioning to Wayne last year brought even greater participation and excitement. This Memorial Day weekend, join us on Friday, May 24th, as athletes from across the region unite to honor fallen heroes. Together, let’s embody the spirit of strength, camaraderie, and purpose. Don’t miss this unforgettable experience! 🏋️‍♂️🇺🇸

No registration needed. Donate how you see fit here.


Retest Dat: Next Up, Plymouth Meeting Saturday may 18

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 🏋️‍♀️

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.


90-second breakdown of this week’s workouts

This week’s WOD Brief by Coach Michelle kicks off with Monday’s focus on building up to a heavy 5 rep deadlift, followed by a 15-minute AMRAP featuring double unders, deadlifts, ring dips, and V-ups. Tuesday mirrors this structure but with back squats and a 5-round session of thrusters and deadlifts. Wednesday introduces a longer workout, utilizing a 24-minute timeframe with alternating intervals of work and rest, incorporating box jump overs, cow bike, alternating dumbbell snatches, and dumbbell box step ups. Thursday involves finding a 5 rep closed grip bench press followed by a sprint chipper of pull-ups and running. Friday concludes the week with a clean complex and the hero workout “The Chief.” Saturday emphasizes a push press push jerk strength segment and finishes with toe to bar push press ace up. Sunday offers a descending ladder workout, either solo or in pairs. Don’t forget to join MRF prep sessions on Mondays and Fridays to gear up for the upcoming event. That sums up your weekly Y brief for May 13th. See you all in class!