Author: Rachael Graves

  • Friday 5/26/23

    Friday 5/26/23

    Strength Push Press Workout AMRAP x 15 MINUTES 400m Run 20 Push Press 200m Run 20 Overhead Alt. Lunges

  • Thursday 5/25/23

    Thursday 5/25/23

    Strength Back Squat Workout “POINT BREAK”FOR TIME9-7-5-15-12-9Front Squat Bar Facing Burpees

  • Wednesday 5/24/23

    Wednesday 5/24/23

    Skill Muscle Ups Workout FOR TIME 50 Russian KB Swing 40 V-Ups 30 Pull-Ups 40 Russian KB Swings 30 V-Ups 20 Chest to Bar Pull-Ups 30 Russian KB Swings 20 V-Ups 10 Ring Muscle-Ups

  • Tuesday 5/23/23

    Tuesday 5/23/23

    Skill Handstand Push-Ups Workout EMOM x 15 MINUTES MIN 1 – 12/10 Cal Bike + Max Up-Downs MIN 2 – 12 Box Jumps + Max Strict Handstand Push-Ups* MIN 3 – :45 Plank Hold

  • CFML – WEEKLY May 22nd, 2023

    CFML – WEEKLY May 22nd, 2023

    Ardmore’s Leader of the Month: Terrance! At 70 years young, Terence loves wilderness and still has many adventures (which he credits to staying fit enough to do because of CrossFit!). He crewed on a sailboat to Bermuda, went backcountry ski camping in the Tetons and recently got back from cross country skiing in the Swedish […]

  • Monday 5/22/23

    Monday 5/22/23

    Strength Deadlift Workout 5 ROUNDS FOR TIME 100m Run 3 TNG Deadlift 20 Unbroken Wall Balls

  • Sunday 5/21/23

    Sunday 5/21/23

    Strength Hang Power Snatch Workout 3 ROUNDS FOR TIME 600m Run 25 Pull-Ups 25 Hand Release Push-Ups 25 Hang Power Snatch

  • Saturday 5/20/23

    Saturday 5/20/23

    Workout 3 SETS AMRAP x 7 MINUTES 15/12 Cal Row 15 Feet Anchored Sit-Ups Box Jumps

  • Friday 5/19/23

    Friday 5/19/23

    Strength Back Squat Workout “ROCKET FUEL”FOR TIME27 Burpees Over Bar12 Hang Squat Clean Thrusters 21 Burpees Over Bar9 Hang Squat Clean Thrusters15 Burpees Over Bar6 Hang Squat Clean Thrusters9 Burpees Over Bar3 Hang Squat Clean Thrusters

  • Thursday 5/18/23

    Thursday 5/18/23

    Workout EMOM x 24 MINUTES MIN 1 – :45 Gym. Pulling Option MIN 2 – :45 Alt. Box Step-Ups MIN 3 – :45 Max Cardio Choice (Run, Bike, Row, or Ski) MIN 4 – :45 Plank Hold