CFML News 5/27/24

The Programming is heating up

We are officially at the halfway point of 2024, which means the Mid-Year Challenge is right around the corner! Let’s first recap May to celebrate everything we accomplished!

In the first week of May, we tested our 3RM Bench Press and Overhead/ Front Squat, capping off our volume cycle with some great PRs and leading into a phase of GPP lifting! We had a big bunch of named workouts that we tackled, the biggest ones being Ava, our Mother’s Day Workout, and a retest of The Chief!

We saw Kelly as our Benchmark of the Month, so expect to see her again in three months! Leading up to Memorial Day, athletes had the opportunity to get some last prep work in with the Optional Murph Prep, which spanned four weeks and led right into Murph.

Lastly, we really got comfortable with an uncomfortable amount of TTBs with our capacity focus showing up in workouts in various ways! As we shift into June, we have some exciting things on the horizon, so let’s see what’s in store!

Let’s kick off this review with the main focus for the month…our Mid-Year Challenge! On Friday, June 14th, and the next two Fridays, we will complete an Open-style workout that is completely unique to CFML! 

Weaved into the month, we will also see a retest of Fran and our Benchmark of the Month: Cali Bear! We will also see Barbara, another Hero Workout, and a Father’s Day workout! Our Toes to Bar volume from last month will shift gears, and we will see a greater focus on Strict/kipping HSPU practice/ volume.

The goal will be to build more reps of both Strict and Kipping HSPU into workouts, similar to how we did with TTB last month. This will be the last month of our Towing Capacity Cycle, so we will continue to see 2 Grind workouts each week to finish this phase of training off strong!

Lastly, you will see at least one Oly complex per week to prep us for our Oly cycle that starts in July…this will run in tandem with a continued focus on GPP strength work. Oh, and one more thing…we’ll be adding in 1-2 FLEX bodybuilding finishers per week to keep the pump alive going into summer! 

CFML Workout Weekly June Commitments 

  • 3 New Mid-Year Challenge Workouts 
  • (2x/ Week) Grind Workouts 
  • (1x/ Week) Workout of the Week or Benchmark/ Classic workout 
  • (1x/ Week) 1 Oly Complex 
  • (1x/ Week) Strict/ Kipping HSPU Capacity/ Focus 
  • (1x/ Week) Optional Partner Workout   
  • (1-2x/ Week) FLEX-style Finishers

📚 Inside This WEEKS Newsletter

🏋️‍♀️ Programming is heating up
🇺🇸 A Resounding Success
🏋️‍♀️ Women Only – Intro To Weightlifting
⏰ 90s Weekly Workout Video Breakdown
📅 Ardmore, 12 noon class


A RESOUNDING SUCCESS:
The 12th Annual 24 Hero Workouts in 24 Hours

Starting on Friday, 5/24 at 0930 at CrossFit Main Line – Wayne, the event honored fallen heroes from military and civilian backgrounds through a meaningful fitness challenge. While participants could tackle all 24 workouts, many opted to share the load with friends, completing anywhere from 1-10 workouts, making it accessible for all fitness levels. The event culminated on Saturday morning at 0830 with the renowned Hero workout “Murph.” Though free, donations to The Weekly Fight were encouraged. This event fostered a strong sense of community and honored our heroes through collective effort and fitness.


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.


Join Our New Friday 12 Noon Class at CFML 🕛

90-second breakdown of this week’s workouts

Monday: Closed for the holiday, but stop by during open gym to complete the Hero Workout Murph.

Tuesday: A 25-minute AMRAp with cal bike, sit-ups, up-downs, dumbbell snatches, and suitcase carries.

Wednesday: A 12-minute EMOM clean complex, followed by 7 rounds of 50 double unders and 7 hang power cleans.

Thursday: A 15-minute clock to find a heavy 5 on push jerks, then an ascending ladder and a 13-minute window for shoulder-to-overhead and dumbbell goblet alternating lunges.

Friday: Six, 3-minute AMRAPs of 10 deadlifts, 15 box jumps, and max toes-to-bar, with a 1-minute rest between rounds.

Saturday: A 12-minute clock to find a heavy 3 on thrusters, then 3 rounds of rowing, thrusters, and up-downs.