August 2020 || Newsletter
AUGUST 2020 NEWSLETTER SCHEDULE Updated Training Schedule Virtual Training Schedule Outdoor Training Schedule TRAINING One step at a time [...]
Saturday 9.20.19 Workouts
Box Brief 2019 CFML Equinox Liftoff: 9.23.19 Ardmore vs. Wayne! Max Clean & Jerk and Snatch for Bragger’s Rights Register for the CrossFit Open CROSSFIT Mighty Ducks Teams of [...]
Maggie’s stuffed bell pepper receipe
CFML Kitchen Here's one of the yummy recipes that has been popular with Challengers...thanks for sharing Maggie! Stuffed Bell Pepper Soup (serves 2 as a meal) INGREDIENTS 1 large bell [...]
Tuesday 6.13.17 W.O.D.
Mobility: 5min Foam Roll w. flexion/extension on tender spots 30s each spot – IT Bands – Quads – Lats Warm-up: 10min Grab a light KB and a box and complete: 10 Single Arm Russian Swings [...]
Friday 5.26.17 Box Brief
24 Hero WODs in 24 Hours Registration Main Line CrossFit Athletes, Registration is not required to attend normal class times. Class Schedule 24 in 24 asks for a donation outside of these times. Click here [...]
Railyard- D11
The Main Line CrossFit Ardmore - Rail Yard FitnessWarm-upTeams of 4! 3 times at each 5 cal bike jumping jacks pulse squats jump ropeTabata Time! (AMRAP - Reps)2 min bike :30 rest 2 min strict [...]
Railyard- D10
The Main Line CrossFit Ardmore - Rail Yard FitnessWarm-up6 AMRAP 30 jumping jacks 50 ft bear crawl 20 jumping lunges 50 ft crab walk 10 squats 50 ft high skipsWorkout (Time)400 meter run 40 step [...]
Railyard- D9
The Main Line CrossFit Ardmore - Rail Yard FitnessWarm-upStretch quad hold knee hugs cross body hamstring hold Squat potatoworkout (AMRAP - Rounds and Reps)10 AMRAP 10 knee raises 10 kettlebell swings 10 box overs rest [...]
Railyard- D8
The Main Line CrossFit Ardmore - Rail Yard FitnessWarm-upStretch quad hold hamstring hold then, 3 rounds :30 jog in place :20 butt kicks :10 squatsTabata time!!! (AMRAP - Reps)2 rounds 2 min bike :30 rest [...]
Railyard- D7
The Main Line CrossFit Ardmore - Rail Yard FitnessWarm-upRow vs. Plank Partner up 200 m row while partner holds plank switch complete 3 rounds each- total of 600 m rowMetcon (AMRAP - Reps)Workout6 AMRAP 10 [...]