We’ve worked hard to provide services and value to ensure success.
Check out the below image to see what sets us apart.
Just incase…Here are the highlights
• 50+ classes a week
• CrossFit, Seasonal endurance and barbell classes
• 24/7 Open Gym access
• 2 locations
• Quarterly InBody composition scans
• Professional nutrition coaches
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The last group training class at FXNL will be held Saturday, February 14. FXNL active and non-active members are welcome to use CFMLs facilities during the month of February for FREE. Simply stop by our Gateway location or contact Chelsey@CrossFitMainLine.com for a tour, join into a group class, use open gym 24/7 or schedule personal training.
You’re welcome to keep your current FXNL monthly membership rate and 30 day notice to cancel policy.
CFML memberships start at $175 and FXNL members get a FREE month when they commit by April 30,2021.
You can read more about our membership options here. Email us to chat about your membership options.
We dedicate 15 training spots per class time. Class times are available for registration 3 days in advance.
You are welcome to show up without preregistration. However, registering for class ensures you have 1 of the 15 available spots.
Email Coach Chelsey to access Open Gym outside of times listed on the schedule below.
Coach Chelsey will meet with you the first time, show you how to access the gym and then you can come anytime you want.
Classes are currently capped at 15 people.
Our Gateway location 5000 sq/ft, 30′ ceiling with a large glass garage door and 25′ Macro Air Fan to improve ventilation.
Each Athlete is allocated more than 100 sq/ft of training space.
Current COVID guidelines restrict class size to 15. Advanced sign in is required.
Our average class attendance is 12 people.
Advanced sign in is new to us at CFML. Due to current COVID procedures we limit class size to 15. It is our goal to remove advanced sign in once things return to normal.
Every Sunday we post the current weeks workouts on Wodify, including at home variations. 3 examples from the Wodify app are below.
You can view the entire week of workouts, class schedule and register for class 3 days in advance.
Abbreviated versions of these workouts are posted on our blog daily.
Starting February 22 when you login to Wodify you will see CFMLs workouts and schedules.
No, your welcome to keep your FXNL membership rate, hold and cancellation policy for as long as you would like.
CFML memberships start at $175 per month and include 1 month FREE training when you commit by April 30, 2021.
Your welcome to keep your FXNL membership rate and 30 day cancellation policy for as long as you want.
CFML complies with the state of Pennsylvania Health Club act which requires all health club membership to have a 30 day cancellation policy for injuries or moving. You can always view our membership terms, including PA Health Club act on our website.
CFML will adopt FXNL policy for the life of your membership.
CFML memberships start at $175 and include a FREE month of training if you join before April 30, 2021.
CFML members do not require hold notice. Instead of managing holds we simply give you FREE time at the end of your membership term.
- 6 Month Memberships receive 1 weeks FREE
- 9 Month Memberships receive 2 weeks FREE
- 12 Month Memberships receive 3 weeks FREE
All of your Wodify account information and training history will transfer to CFML on Sunday February 28, 2021. Your log in credentials will stay the same.
After February 28 you will see CFML workouts and class schedules.
Masks are required to enter the facility and will be worn by our Coaching staff.
Below are highlighted procedures and precautions taken. Read more here.
CFML Coaches will Head Coach classes at FXNL February 8 – February 11 during the below schedule.
We are excited to meet you during our time at FXNL and get you started at our Gateway location.
• Monday 2/8 – 4:30
• Tuesday 2/9 – 3:30 & 4:30
• Thursday 2/10 – 4:30
• Friday 2/11 – 3:30 & 4:30
We hope so!
To start you can workout with Coach Andy at 5:45am and Coach Carolina at 9:30, starting February 8, 2021.
It is our goal that the FXNL Coaching team can make CFML their new home.
Each CrossFit Kids membership is month-to-month with a 30 day notice to hold or cancel.
If you are interested in only signing up for 30 days then notify the Coach upon sign up that you would like to give your cancellation or hold notice.
Families with multiple memberships at CrossFit Main Line receive a 20% discount off each subsequent membership.
In a nut shell:
Adult/Child #1 = Normal rates
Adult/Child #2+ = 20% off each membership
Coaches will determine and discuss with parents when children are ready to move from one program level to the next. This will differ for each child; the age recommendations for each program are just that. When a child is ready to move onto the next class, graduation will be awarded and the coach will advise the parents. There are three primary elements that are evaluated: physical capacity, behavioral ability/control, and safety. Many children excel in one area but not in another. Graduation is at our discretion and we attempt to place all children in the appropriate class.
In some cases a child’s needs may not be met by the class environment, in which case the assessing coach will advise private training as an option.
CrossFit Main Line Kids & Teens focuses on a child’s motor and cognitive skills by teaching proper movement in an interactive and fun group setting through challenging the children to think about their movement, count their repetitions, remember sequences and work towards goals. CrossFit Main Line Kids & Teens supplements a child or teen’s involvement in sports by incorporating strength training and conditioning to make our participants better athletes at any sport or play.
In addition to increasing a child’s fitness and athleticism, CrossFit Main Line Kids & Teens:
• instills a lifelong definition of health and positive body image (what they can do vs. how they look)
• improves cognitive function
• reverses prevalent health issues such as obesity
• protects against injury
• creates a community of like-minded individuals for support and self-confidence
• hones life skills such as focus, perseverance, dedication, motivation, and goal-setting.
The goal of CrossFit Main Line Kids & Teens is to provide the knowledge, ability, and skills which will allow our youth to grow and mature instilled with the virtues of an active and healthy lifestyle. As well as playing an active role in injury prevention for children participating in specialty sports.
One of the hallmarks of CrossFit Kids & Teens is inclusion. Training in a group of peers can have a profound positive effect, increasing daily compliance with the program, pushing mental and physical limits, and maintaining a positive sense of self (Beets et al. and Vorhees et al.). Children that are deconditioned will also benefit from exercising in a group. The key to incorporating children with various physical abilities is in modulating the planned workout, often referred to as scaling, to accommodate differing abilities and capacities. The immediate goal is inclusion and maintenance of the general movement patterns, the long-term goal is to have each individual continue to improve and require a decreasing amount of scaling.
Beets MW et al. Social support and youth physical activity: The role of provider and type.American Journal of Health Behavior 30(3): 278-289, May 2006. http://www.ncbi.nlm.nih.gov/pubmed/16712442
Vorhees CC et al. The role of peer social network factors and physical activity in adolescent girls. American Journal of Health Behavior 29(2): 183-190, 2005. http://www.ncbi.nlm.nih.gov/pubmed/15698985
We encourage parents to support their children maintain consistency in CrossFit attendance and provide healthy meals at home and for school. Healthy meals consist of protein, carbohydrate, and fat at every meal. The guidelines we follow are: lean meat, vegetables, nuts, and seeds, some fruit, little starch, no sugar and no or fewer grains. These foods are the optimal fuel for our bodies. We emphasize the importance of unprocessed, natural foods in balanced proportions.
Please pack or purchase water so that your child/ren stay well hydrated. We encourage use of a sports towel, comfortable layered clothing for changes in temperature, and athletic shoes (flat styles are preferred). Children should wear a crew neck t-shirt and long shorts as age appropriate sports uniform. We recommend an extra snack for in-between finishing school and coming to CrossFit Main Line. This boosts energy and concentration levels and should be a healthy option like nuts or fruit rather than highly processed and sugary snacks: chips, flavored crackers, processed bars and candy. We also insist that parents of our young athletes inform us of health and medical conditions as well as injuries or limitations that may impact a child’s health, performance or capability.
Children may arrive 10 minutes prior to class to change and be ready for class. Please collect them from the club at 4:45pm to ensure they arrive safely home; ideally children should eat within 30 minutes of exercising to promote fast recovery and refueling.
Kids may attend as often as they can and want. If your child has a sport practice schedule, speak with a CrossFit Main Line coach to evaluate and plan the inclusion of CrossFit Kids or Teens. We have coached many kids who are reps of multiple sports while also attending CrossFit Kids & Teens classes. We recommend training can be maintained even during sport season; discuss a maintenance schedule with our Head Coach.
We receive questions regarding safety and weightlifting for children. Weightlifting is both safe and beneficial for children when properly supervised. The following may provide more insight and helpful information into the topics of organized fitness activities and training of young athletes.
Proper Training Age
“At what age should my child start participating in an organized training program or kids gym?”
Human muscle innervation is completed around 6–7 years of age (Grasso 2005). This implies that the brain has formed its neural connections to the muscular system and that optimization of these connections can begin. This makes it more possible to perform coordinated activities. By 10–12 years of age, reflexive motor patterns are conditioned and relatively permanent (Grasso 2005). These findings suggest that introducing proper motor skills between the age of muscle innervation and the age of permanent motor pattern formation may be advantageous (Drabik 1996).
Research has demonstrated that children as young as 5 have experienced benefits from organized programs, such as resistance training (Annesi et al. 2005). However, while the neuromuscular system may be ready to acquire skill at a young age, starting on an organized regimen requires an adequate level of mental, physical and emotional maturity (Ashmore 2003; Drabik 1996; Grasso 2005). Regardless of age, the child must be able to focus, follow directions, understand coaching cues and be physically proficient enough to accomplish movements in response to cues. The criteria for beginning a program, therefore, have more to do with these characteristics than with exact chronological age (Grasso 2005). A physically and mentally capable youngster benefits from a well-designed program that increases motor coordination, strength, aerobic capacity, flexibility, bone health and a variety of other physical traits (Faigenbaum et al. 2009). Additionally, the child develops exercise habits that will mold his/her lifestyle for years to come.
It is essential that an organized training program for a child is safe, developmentally appropriate and engaging; it must offer the child an all-round positive experience. Much of the hesitation that parents feel is due to tales of inexperienced, overzealous coaches who implement unsafe poorly designed programs—particularly in resistance training. During the 1970s and 1980s, data from the National Electronic Injury Surveillance System suggested that resistance training was a dangerous activity for youth, given the numerous emergency-room reports of injuries from exercises and equipment. When the data were revisited, however, researchers concluded that nearly all of the injuries resulted from improper training techniques, excessive loading, lack of adult supervision or faulty equipment (Faigenbaum et al. 2009). Current research has not discovered any overt clinical injuries during properly designed and supervised resistance training at any age (Faigenbaum et al. 2009).
Children of any age can benefit from organized training as long as they have the physical, mental and emotional maturity to address the demands of an appropriate, well-designed program in a positive, engaging environment.
The CrossFit Main Line Coaching staff have years of experience in the field of fitness and human performance. We invite you to review our expertise and educational credentials.
“What type of training should a particular athlete do?”
Parents often want to improve a child’s physical characteristics as they apply to a particular sport. When you consider the wide array of physical capabilities—strength, balance, coordination, power, visual perception, etc. that combine to create athleticism, sport specific training for youth is a ridiculous notion. A recent study by the American Academy of Pediatrics (AAP) found that young people who participated in a variety of sports and other activities prior to puberty were more consistent performers, had fewer injuries and had longer athletic careers (AAP 2001). Regardless of the sport a youngster chooses to play, he/she will need to be proficient in all of the capabilities mentioned above in order to advance his/her level of play and learn positive exercise habits that last a lifetime.
Parents often confuse sport skills and general physical preparation. Every sport has a specific set of tactical skills. In soccer, for example, you must be able to dribble, pass, trap the ball and shoot. These are specific skills related to the game of soccer. These skills, however, are made up of more general physical capabilities, such as strength, coordination, balance, mobility, etc., that aid in creating overall athleticism. Even this wide range of general physical capabilities can be broken down into primary physical attributes, such as rhythm, kinesthetic differentiation, body awareness, movement adequacy and others (Drabik 1996; Grasso 2005). If you focus your training primarily on a specific skill set, you ignore the important foundations of that skill set.
The less experienced a child is with physical movement, the wider the range of physical abilities you must address. As the child becomes proficient in basic abilities, you can introduce more specific skill sets. For example, a young or physically inexperienced client should begin with movements that require very general physical abilities. Good choices include exercises and games that require skipping, marching, hopping, grasping, crawling, climbing, rolling, catching, throwing and kicking (Drabik 1996; Grasso 2005). When the child can accomplish these tasks well, move on to more specific preparatory activities, such as running, resistance training exercises (beginning with body weight), sustained cardiovascular exercise and other related athletic drills.
Author: Brett Klika (IDEA Author and Presenter) is the director of athletic performance at Fitness Quest 10 in San Diego, California. He specializes in youth fitness and athletic performance. Brett oversees a staff of eight strength coaches and develops program for over 300 youth athletes (and non-athletes) per week. He is a regular contributor for a variety of publications, produces DVDs on fitness and athletic performance and presents around the world.
CrossFit Kids & Teens is a progressive coach led kids gym program offering classes in the following age groups: Kids – 5 to 9yrs, Juniors – 10 to 13yrs and Teens – 14 to 18yrs. Following this, teenagers matriculate into adult CrossFit classes. The class structure across the age groups is generally the same. Classes include a warmup, skill drills and workout and exercise intensive games.
The CrossFit Main Line Kids & Teens fitness program combines gymnastics, body weight calisthenics and weightlifting elements to develop capacity across ten general physical skills: cardio-respiratory endurance, power, strength, stamina, speed, agility, flexibility, balance, accuracy, and co-ordination. Additional elements that encourage bone density development, cross body movements and exercises that involve the vestibular system are also incorporated.
Children and teens have a greater opportunity (relative to adults) to maximise their physical skills when exposed to this stimulus during years of peak development. The elements are combined to keep children engaged and entertained, while teaching them proper movement technique and creating a broad athletic foundation. Nutrition is also discussed as the basis of athletic performance and health within a supportive community.
Foundations is an introductory course that will expose you to some of the movements we do, explain the why behind our program, and demystify nutrition. There are 3 sessions where you will meet one-on-one with a coach. These sessions will teach you all you need to know about doing CrossFit at CFML.
To be nerdy, it is constantly varied, functional movement, done at relatively high intensity. What that means in English is we do a bunch of different workouts, comprised of simple body-weight and free-weight movements, and we are pushing ourselves as hard as we want to or can on that day.
Anyone who is new to CrossFit has to take Foundations. We strive to move with virtuosity. That means doing the common uncommonly well. The best place to learn new skills and hone your abilities is in a one-on-one setting.
Foundations costs 65 per session and is scheduled after your free one-on-one introduction session. Completion of Foundations is suggested before attending CrossFit classes.
Each Foundations session is set up to flow just like our classes do. Each session starts off with a general warm up, like 2 minutes on a bike or a short run to get the heart pumping. Then there is a specific warm up that involves more moving and stretching. Next, you will learn the skills for the day. This portion makes up a bulk of the hour. After you feel confident in the new movements we cap the session off with a little workout.
Clothes that you are comfortable moving in. You will be getting up and down off the floor and moving quickly. Make sure they are clothes you are ok sweating in. You will sweat. In the nicer months we will work out outside if the weather permits it. There are tons of CrossFit-specific clothes and shoes out there but you do not need any of that for Foundations. If you are looking to upgrade the wardrobe we can point you in the right direction.
Hell yea! Welcome to your new home. “Doing CrossFit before” means you’ve done the Foundations course at another CrossFit Gym and then you were an active member there for at least 3 months.
“My buddy showed me some moves in his garage,” or “I’ve watched all the videos online” are great but we still suggest you take Foundations, if that’s the extent of your experience.
We are sorry to hear that but not a problem. The beauty of CrossFit is that it can be adjusted, scaled, or modified to fit anyone’s needs. In Foundations we can come up with a plan on how to accommodate any injuries.
Anything done incorrectly can be dangerous. By going through Foundations, you are learning the correct way to move and approach workouts. Once in classes you are under the watchful eye of a Coach whose sole purpose is to push you outside your comfort zone while maintaining a safe environment. CrossFit done correctly is not dangerous.
To get nerdy on the numbers; running, yoga and the traditional gym are among the top injury producing fitness uses. CrossFit does not even make the top 250 at .04 injuries for every 1000 hours trained. In other words, risk of injury is REALY, REALLY LOW.
Boom! Welcome to the family. We look forward to working with you! Click Here to complete the form and sign up for your FREE one-on-one intro session. Once complete we will reach out within 12 hours and schedule at your convenience.
For sure! We do partner free introduction sessions too and offer family discounts on most membership options. Click Here to complete the form and sign up for your FREE one-on-one intro session. When the Coach reaches out to schedule just mention you would like to bring someone.