Tuesday 3/21/23
Strength Power Snatch Workout “ANNIEBEL”FOR TIME*50-40-30-20-10Double UndersSit-Ups
CFML WEEKLY 3/20/23
Meet Wayne’s Leader of the Month Maggie Woodul! Maggie started her CrossFit Journey with us at CFML in 2017 and when asked what keeps her motivated she said it’s because of the community! She also loves our friendly competition and how we all push each other. And one day, she wants to be as strong […]
Monday 3/20/23
Workout “NCFIT GIRLS”3 ROUNDS FOR TIME30/25 Cal Bike20 Alt. Pistols15 Bar Muscle-Ups7 Front Squats
Sunday 3/19/23
Workout Part 1. AMRAP x 8 MINUTES* 5 DB Devils Clean 10 DB Push Press 200m Run Part 2. 3 ROUNDS FOR TIME* 10 Alt. DB Devils Clean 7/7 Single Arm DB Push Press 200m Run
Saturday 3/18/23
Workout Murph Prep: (Teams Of 2) P1: Amrap of Strict “Cindy” 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats P2: Run 400 Meters. Partners switch once P2 is back inside. P2 picks up right where P1 left off.
Friday 3/17/23
Strength Clean Thruster Workout “SHAMROCK SHAKE”10 SETS FOR TIME3 Hang Squat Clean Thrusters 5 Chest to Bar Pull-Ups7 Burpees Over Bar
Thursday 3/16/23
Workout Partner Workout 2 rounds for time (in teams of 2) 80 Alt DB Snatches 80 Anchored Ab Mat Sit-Ups P1 works while P2 rests. Switch every 10 reps!
Wednesday 3/15/23
Workout “22 Jump Street” On a 22 Minute Running Clock 40 Ring Dips | Hand Release PU 60 Deadlifts 80/60 Cal Bike 240 Double Unders | Single Unders
CFML WEEKLY 3/13/23
Our Leader of the month comes as a package deal. Dave Smith and his daughter Mikayla have been members at our Ardmore location for over 2 years. It is always a pleasure having them in class supporting and cheering each other on with a friendly “pick that bar up” or a high five/handshake. Outside of […]
CFML WEEKLY 3/6/23
Our Leader Of The Month For Plymouth Meeting is… Rachel Yoka! Rachel has been an athlete with us for the last 7 years.. I remember during her first fundamentals class she saw someone doing handstand push-ups. Determined, she insisted we spend the rest of the 45 minutes learning how to do one! That level of […]
Sunday 3/5/23
Workout AMRAP x 16 MINUTES 9 Up-Down Box Crawl Overs 15 Deadlift 21 Sit-Ups 100m Single DB or KB Suitcase Carry
Saturday 3/4/23
Workout EMOM x 24 MINUTES MIN 1&2 – 25/20 Cal Bike MIN 3 – 5 Pull-Ups + 10 Push-Ups + 15 Air Squats MIN 4 – Rest
