CFML News 6/10/24

Take care of yourself and if you can, someone else too

Fitness is a lifetime AMRAP. Over the years effort becomes more efficient, but the work never ends. The reward is strength, endurance, health and longevity for you and the people you influence.

As we dive into the summer season, we want to remind everyone of the importance of fitness and community with a simple yet powerful mantra: “Take care of yourself and if you can, someone else too”. Our workouts are designed to push you to new fitness heights while supporting your overall well-being. Remember, every drop of sweat is a step towards a stronger, healthier you.

But let’s not stop there. Community is the cornerstone of our gym, and in the spirit of camaraderie, we encourage you to extend a helping hand to those around you. This month, we’re excited to announce our new referral program. Bring a friend to any class—no advance notice needed, just show up. If they sign up for a membership, you’ll get $50 off your next month’s dues, and they will too. It’s a fantastic way to share the benefits of CrossFit while strengthening our community.

Join us, engage with our community, and let’s build a supportive environment where everyone thrives. Together, we can embody the essence of our mantra: take care of yourself, and if you can, someone else too. We look forward to seeing you and your friends in the gym!


📚 Inside This WEEKS Newsletter

🏋️‍♀️ Take care of yourself and if you can, someone else too
👔 Open… Fathers Day Gift
👕 Apparel, deadline
🇺🇸 Summer Schedule
🏋️‍♀️ Women Only: Intro to Weightlifting
⏰ 90s Weekly Workout Video Breakdown



Happy Father’s Day to all our CFML dads!

As a special gift, we’re upgrading your memberships to unlimited training through July 15. Just ask a coach to update your Wodify account. Enjoy your workouts and thank you for being part of our community!


CFML SUmmer Schedules

CFML’s Summer Schedule is live! As always, we’ve fine-tuned our schedule to meet your needs. Check out the new class times on Wodify and CrossFitMainLine.com. Dive into summer with us and stay on top of your fitness game!


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

Coach Michelle here with this week’s WOD Brief for the week of June 10th.
• Monday kicks off with a 10-minute EMOM of Power Clean and Jerk, followed by the Cali Bear workout with heavy Power Clean and Jerks every 30 seconds for 20 minutes.
• Tuesday features a chipper of Calorie Bikes, Box Jumps, and Pull-Ups, plus accessory work for glutes and abs.
• Wednesday begins with a heavy 5-rep Sumo Deadlift and an 8-minute AMRAP of Sumo Deadlifts and Wall Balls.
• Thursday’s Power Partner Workout includes a 5K Row with Up-Downs and Sit-Ups during rest periods, followed by Horn Curls and Arnold’s Press.
• Friday’s 6-minute EMOM of Power Snatch and Hang Power Snatches leads into the first workout of our Mid-Year Challenge, a 16-minute AMRAP of Double-Unders, Handstand Push-Ups, and a Power Snatch Ladder.
• Saturday, we find a Heavy Single Back Squat before the Dad to the Bone workout, consisting of an 800-meter run, 40 Back Squats, and another 800-meter run.

See you in class!