Author: Rachael Graves

Strength Push Press Workout “HURRICANE”ON A 5:00 RUNNING CLOCK…*Max Cal Row -Rest 1:00- AMRAP x 5 MINUTES2-4-6-and so on…Push Press (115/75)Toes to Bar -Rest 1:00- ON A 5:00 RUNNING CLOCK…Max Cal Row

Workout  ROUNDS FOR TIME 50/40 Cal Bike 40 KB Swings 30 KB Goblet Lunges 20 Burpees 25/20 Cal Bike 20 KB Swings 15 KB Goblet Lunges 10 Burpees

Strength EMOM x 8 MINUTES MIN 1 – 1-2 Power Cleans MIN 2 – 1-2 Bar Muscle-Ups Workout 15 ROUNDS FOR TIME 3 Bar Muscle-Ups 2 Box Jumps 1 Power Clean

ATHLETE LEADER Of The Month This week we celebrate Shawn Lynch at CFML Wayne.If you’ve come to an evening or weekend class at Wayne, you most definitely have been greeted with a friendly smile and “hello!” from Shawn. You can catch him chatting with the new members after class, and sharing his best advice for restaurants […]

ATHLETE LEADER Of The Month This week we celebrate Nick Pizzo at CFML Ardmore. Nick has been a member with us since 2013 and even after all that time, he is still a fan favorite. When asked what he likes most about CrossFit Main Line, he emphatically answered, “Coach Chelsey”…. Just kidding. His real answer was, […]

ATHLETE LEADER Of The Month This week we celebrate Jerry Keown at CFML – Ply. Mtg. Despite hip surgery in 2022, Jerry continued attending 5a class and encouraging others. His never quit, never whine attitude embodies CFML core values. Wanna be Leader Of The Month, get a Leader jersey and parking space??? Be more like Jerry! […]

Workout 3 SETS AMRAP x 4 MINUTES 4 Strict Chin-Ups 8 Narrow Grip Push-Ups 12 Slam Balls

Workout IN TEAMS OF 2… AMRAP x 20 MINUTES* 20 Wall Balls 20 Sumo Deadlift High Pull 20 Box Jumps 20 Push Press 20/15 Cal Row

Strength Power Snatch Workout 5 ROUNDS FOR TIME 4 Bar Muscle-Ups 6 Hang Power Snatches 12/10 Cal Bike 2 Bar Muscle-Ups 3 Hang Power Snatches