WOD & News

  • Wednesday 3.4.15 Competitor WOD

    Explosive Strength WOD “Mr. Socko” EMOM for 7min Rd. 1 Power Snatch, Rd. 2 Power Clean, Rd. 3 STOH Min. 1 – 7 reps Min. 2 – 6 reps Min. 3 – 5 reps Min. 4 – 4 reps Min. 5 – 3 reps Min. 6 – 2 reps Min. 7 – 1 rep **Increase […]

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  • Wednesday 3.4.15 Barbell Club

    @CFR5 A: Snatch Complex (5×3) 3 Muscle Snatch + 3 Snatch Balance + 3 OHS B: Snatch Deadlift + Hang Snatch (5x2x70) (Snatch Deadlift + Hang Snatch) x 2 C: Snatch Deadlift (3x5x100) C: Push Press + Jerk (3×2+2×60)

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  • Wednesday 3.4.15 crossfit Kids

    Warm-up handstand walk 10 supermans 10 bananas 10 side to side bar jumps 10 push ups 30 second jump rope Gymnastics Handstand practice Weightlifting Snatch mechanics Metcon NFT 4 Rounds 4 Snatches 8 box jumps- 24 inches  

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  • Tuesday 3.3.15 WOD

    Dynamic Effort Lower Strength Sumo Deadlift (6×3 @ 50% 1RM + Band Tension) > 300# 1RM green band < 300# 1RM blue band **Reset at the bottom of every Sumo Deadlift WOD “Mr. Perfect” In 15min Complete 2K Row In remaining time AMRAP 10 Deadlifts (BW) 10 Box Jumps (20,20) **Score time of 2K row and […]

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  • Tuesday 3.3.15 On-Ramp

    @CFR5 On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run

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  • Tuesday 3.3.15 Competitor WOD

    Dynamic Effort Lower Strength Sumo Deadlift (6×3 @ 50% 1RM + Band Tension) > 300# 1RM green band < 300# 1RM blue band **Reset at the bottom of every Sumo Deadlift WOD “Mr. Perfect” In 15min Complete 2K Row In remaining time AMRAP 10 Deadlifts (BW) 10 Box Jumps (20,20) **Score time of 2K row and […]

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  • Tuesday 3.3.15 Barbell Club

    @CFML A: Snatch Complex (5×3) 3 Muscle Snatch + 3 Snatch Balance + 3 OHS B: Snatch Deadlift + Hang Snatch (5x2x70) (Snatch Deadlift + Hang Snatch) x 2 C: Snatch Deadlift (3x5x100) C: Push Press + Jerk (3×2+2×60) 2 Push Press + 2 Jerk  

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  • 3.2.15 Box Brief

    CrossFit Open Weekly Inner Box Battle 15.1 winner is….. ($100 lululemon apparel) Congrats to Dan Molino and Beth Simek Similar to the CrossFit Open and Games, the points equaled the place the Athlete earned in an event (i.e. first place = 1 point), and the winner had the lowest points on Fridays WOD. Because there was a […]

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  • Monday 3.2.15 WOD

    Max Effort Upper Strength Floor Press (8RM) WOD “Ultimate Warrior” 0:00 – 3:00 2 Rounds 6 Thrusters (75,55) 20 Dubs (x1) 3:00 – 6:00 2 Rounds 8 Thrusters 20 Dubs 6:00 – 9:00 2 Rounds 10 Thrusters 20 Dubs **Continue up the ladder, adding 2 thrusters until you fail. **Score total thrusters + dubs Extra Credit […]

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  • Monday 3.2.15 On-Ramp

    @CFML On-Ramp Class #1 Intro: What is CrossFit? CrossFit Lingo Mobility Dynamic Warm up Bergener Warm Up New Skill: Squat Dead Lift Push Ups W.O.D.: 21-15-12-9 Air Squats Push Ups 100m Run  

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  • Monday 3.2.15 Competitor WOD

    Max Effort Upper Strength Floor Press (8RM – for max weight + micro band) WOD “Ultimate Warrior” 0:00 – 3:00 2 Rounds 6 Thrusters (75,55) 20 Dubs (x1) 3:00 – 6:00 2 Rounds 8 Thrusters 20 Dubs 6:00 – 9:00 2 Rounds 10 Thrusters 20 Dubs **Continue up the ladder, adding 2 thrusters until you fail. […]

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  • Monday 3.2.15 Barbell Club

    @CFR5 A: Hang Clean and Jerk (10×2+1)  -: Clean Pull + Hang Clean + Jerk (0X0) For reference only. B: Snatch Pull (5x3x95-115) 5 sec negative on last rep C1: Plank (3×20) C2: Glute Bridge (3×10) C3: Banded Walk (3×10/side)

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Allie Frazer
Allie Frazer
1712784304
I joined CFML a short while ago and I am so glad I did! I felt comfortable right away and the members and staff are truly so helpful and kind. I cant wait to see where this journey takes me! Come join us, you wont regret it!read more
Vinicius Morais
Vinicius Morais
1712264971
This place is amazing, the coaches are very knowledgeable and professional!
CFML has pushed me beyond my limits and what I though I was capable of, and I have never been more excited to go to a workout than coming to the box every week ready to sweat it out! Each coach brings different strategies, tips, insight, and vibes to the classes, so you’ll always be able to find someone who you feel comfortable with!read more
From day one, the community has been so welcoming. The coaches are great and all workouts can be scaled without feeling intimidated.
Vi
Vi
1710787291
CrossFit Mainline excels with its top-notch facilities, fostering diverse workouts for all levels. This vibrant community fosters support, accountability, and lasting connections among members. The exceptional coaches are amazing who will ensure everything is modified according to your fitness level. CrossFit Mainline delivers a transformative fitness journey anchored by its excellent facilities, tight-knit community, and stellar coaching. This is the best investment one could make when it comes to healthy lifestyle.🙌🏻read more
Bahiyyah Green
Bahiyyah Green
1710773612
Before finding CrossFit, I was looking for that 1-on-1 training without the heavy expense. I’m not a person who can workout alone. Fortunately, CrossFit was able to support me. I’m not paying an arm and leg, I’ve dropped a pants size within 6 weeks, and the entire establishment is friendly and supportive. Oh! and I’m finally seeing progress in my glutes ❤️ LOVE ITread more
TavMike
TavMike
1710350446
I love this gym! Staff is so approachable, knowledgeable, empathetic, and fun! I’ve been coming here for over a year and I’m not leaving unless they kick me out! 😄. Also close to tons of restaurants!!!read more
Sarah Stone
Sarah Stone
1710164601
CFML is a great gym with great people! The coaches are knowledgeable and patient and meet everyone at their fitness level to become stronger and more confident!read more
Maggie Jordan
Maggie Jordan
1709845920
CrossFit Main Line PM is my sanctuary. The coaches and people are amazing. I was so nervous to start but over the years it has been such a great experience!read more
Scott Minor
Scott Minor
1709841093
We are all busy and trying to do more with less time. The team t CrossFit mainline are incredible they will work with you personally and provide you a program that will match your goals and objectives. I have been doing CrossFit for over 4 years and every day is different and exciting. The people who are members are great and the staff wonderful. You have to goread more
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