Latest images from the CrossFit Harrisburg community
Login to post status updates and more to CrossFit Harrisburg

Latest posts from the CrossFit Harrisburg community

CrossFit Harrisburg posted on Facebook

Ladies Night Out this Saturday @ Bonefish Grill, Concord Mills location. Happy Hour 5:30pm, dinner to follow for those interested.

Friday
Metcon (No Measure)
Four sets of:
Walking Lunges with DBs x 20 steps
(use the heaviest DBs you can handle for 20 consecitive steps)
Rest 60 seconds
1 min of elbow to hands plank
Rest 60 seconds

Metcon (Time)
For time:
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps 24/20
400 Meter Run

Challenge yourself on the front squats by going as heavy as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.
Note weight used in comments.

CrossFit Harrisburg posted on Facebook

Pickup flag football game 12/31 @ Harrisburg Park (behind the library), 11:30am – – everyone welcome!
Monday January 2nd, normal hours

Saturday
Metcon (AMRAP – Reps)
4 rounds
For reps
1 minute at each station
:15 second transition

Box jumps 24/20
Heavy jump rope
Cluster 135/95
Burpees
HSPU (abmat)

Rest 1 min between rounds
Start anywhere but stay in order.

Cluster is squat clean thruster.

CrossFit Harrisburg posted on Facebook

Holiday Hours: Saturday 24th, 9am & 10am. Monday 26th, 6:30am (BC), 9am & 10am. Friday Metcon (No Measure) Every 2 minutes, for 10 minutes (5 sets): 20 Walking Lunges (heavy as possible) Metcon (No Measure) Every 3 minutes, for 9 minutes (3 sets): Unilateral Dumbbell Floor Press x 6-8 reps Metcon (Time) For time: 40/30 Calories of Assault Bike or Rowing 30 Thrusters (115/75 lbs)

CrossFit Harrisburg posted on Facebook

Christmas Party 12/17! Family + Friends welcome – CFH will be ordering BBQ, please bring something to share and wear Christmas attire. 4:00pm Cleans for Claus starts followed by 12 Days of Christmas. We will have classes that morning 9am + 10am for those wanting to complete 12 Days before party time. Friday Bootcamp 630am Strength Push Press – take 15 minutes to complete sets of 3 reps at 60 %, 70%, 80% and 3 + reps at 90%. 8 min AMRAP 7 Burpees, 7 Squat Cleans Rest 2 Min 8 min AMRAP 7 Box Jumps 7 Push Press Rest 2 min 8 min AMRAP 5 Burpee Box Jumps 5 Squat Clean Thrusters CrossFit Metcon (Time) For time: 30 Overhead Squats (135/95 lbs) 1000m bike 30 Burpees Over the Barbell 1000m bike 30 Shoulder to Overhead (135/95 lbs) 1000m bike 500m Row (Time) Max Effort 500m Row

CrossFit Harrisburg posted on Facebook

So there is a gym located near my gym, CrossFit Harrisburg, that has on their website that they are “Located by, and working in cooperation with Crossfit Harrisburg”. This is NOT true! What they are doing is illegal. They are using my name without my permission. They are simply trying to capitalize on the popularity of CrossFit and CrossFit Harrisburg since they cant grow or survive on their own. CFH does not work in cooperation with any other gym. I have asked numerous times to remove it and it is still there.

CrossFit Harrisburg posted on Facebook

Christmas Party 12/17! Family + Friends welcome – CFH will be ordering BBQ, please bring something to share and your best Christmas attire. 4:00pm Cleans for Claus starts followed by 12 Days of Christmas. We will have classes that morning 9am + 10am for those wanting to complete 12 Days before party time. Thursday Bootcamp 630am Metcon (AMRAP – Rounds and Reps) 30 Minute AMRAP: Farmers Carry 100m 21 -15 – 9 Abmat Situp Ring Row Slam Ball Endurance 530pm Metcon (Time) Partner sprints 15 rounds each 5 burpees 200 meter run CrossFit Metcon (Time) 50 deadlifts 135/95 50 calorie bike 50 American kb swings 53/35 50 HR push-ups 50 KB taters 53/35 50 calorie row 50 push press 95/65 50 abmat (no arm swing) 50 double-unders 500m run

CrossFit Harrisburg posted on Facebook

Pre-order for black pullover needed by Wednesday 11/30 EOD. There is signup sheet by the 2 monitors or see Nikki. Wednesday Bootcamp 630am Metcon (AMRAP – Rounds and Reps) 10min AMRAP 10 DB Snatch (5/side) 15 Box Jumps (24/20”) 10 DB Front Lunges Rest 3 Min -Then For Time- Repeat same rounds and reps achieved in previous AMRAP CrossFit Deadlift Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, end the set. Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes of: Ground to Overhead x 10 reps (135/95 lbs) 100 Meter Run or 200m Bike Burpee Pull-Ups x 10 reps 100 Meter Run or 200m Bike

CrossFit Harrisburg shared an image on Facebook

Panthers Sunday Funday! Social event at the box October 2nd @ 12:30pm. Bring something to share, friends, family + chairs! CFH will provide chicken & burgers! Wednesday Bootcamp Metcon (AMRAP – Rounds and Reps) 35 min AMRAP 10 Dumbbell Snatch (each arm) 30 Double Unders 15 Wall Balls 20 Dumbbell Reverse Lunges 10 Pull-Ups Rest 60 seconds CrossFit Back Squat Four sets of: Back Squat x 6-8 reps with 3 second lowering phase. (challenge yourself, if you achieve 8 reps, you must increase the weight) Rest 90 seconds Wall Slides (elbows and knuckles stay on wall) x 5 reps with a 3 second tempo Rest 90 seconds Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Alternating Reverse Lunges with KBs or DBs 250 m row or 350m bike

CrossFit Harrisburg posted on Facebook

Don’t forget Sunday Funday Social Event this weekend. Panthers Game & grill out, 12:30pm. Bring a side to share, chairs and friends/family. We will be grilling chicken + burgers. If you want to throw something else on the grill, feel free!

CrossFit Harrisburg shared an image on Facebook

CrossFit Harrisburg named official sports performance training facility of Ragin’ Bulls Athletics. BY PHIL FURR ON SEPTEMBER 9, 2016 One of the primary missions of Hickory Ridge High School Athletics is to offer our student-athletes every available opportunity to excel on the playing fields while becoming lifelong participants in a healthy lifestyle. As an athletic department, we are pleased to announce a new partnership with a local Harrisburg business that helps us further meet those goals. Hickory Ridge High Athletics is proud to team with CrossFit Harrisburg, the Official Sports Performance and Training Facility of the Ragin’ Bulls, to offer an optional, afterschool, CrossFit training facility to our student-athletes at a fraction of the cost of comparable programs. For more information, contact CrossFit Harrisburg for details. www.crossfitharrisburg.com

CrossFit Harrisburg shared an image on Facebook

Welcome back UNCC Students! If you’re looking for a new box near campus, come check us out. Good luck on your 1st week back Niners! #uncc #49ers

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

CrossFit Harrisburg posted on Facebook

Wednesday Bootcamp 630am Metcon (Time) With a running clock: 0:00- 3 rounds for time of: 30 Sit ups with Med ball (20/14) 15 Wall ball At 15:00- 2 rounds for time of: 50 Squats 40 Push press (75/55) 30 Pull ups or Ring rows 20 Burpees At 35:00- For time: 60 DB Snatches (40/25) 60 DB Walking lunges (hold both DB) -45 minute cap- CrossFit Metcon (AMRAP – Rounds) Every 90 seconds, for 30 minutes (5 sets of each station): Station 1 – 10 Burpee Box Jump on Overs (24″/20″) Station 2 – 10 Hang Power Cleans (135/95 lbs) Station 3 – 10 Strict Handstand Push-Ups (abmat) Station 4 – 10 Overhead Reverse Lunges (135/95 lbs) Score completed rounds (20 total) Metcon (No Measure) Three sets of: Nose-to-Wall Handstand Hold x 45-60 seconds Rest 30 seconds Couch Stretch x 90 seconds each leg Rest 30 seconds

CrossFit Harrisburg shared an image on Facebook

The reality check after a weekend of eating and drinking whatever you want catches up to you. Or just that little bite here or there over time and you have that Oh SH&*% moment fight with your jeans. Let’s be honest, we can all relate to this at times. Don’t let guilt creep in, that just makes it worse. Embrace it and move on. Feeling good just takes a decision to make a commitment to you. Do something today that your future self will thank you for! #fit#healthy

CrossFit Harrisburg posted on Facebook

2nd of July party at the box. Food, games and fireworks! Bring your family, friends, a chair and dessert to share. Starts at 4pm. Wednesday Bootcamp 630am Strength Push Press – take 15 minutes to warm up and complete sets of 5 reps at 55%, 65%, 75% and 5 + reps at 85%. Metcon (Time) 4 Rounds 400m Run -rest 30 sec- 300m Row Rest 1 min CrossFit Metcon (No Measure) Four sets of: DB/KB Box Step-Ups x 8 reps each leg (rest 30 seconds between legs) Rest 60 seconds Single-Arm Dumbbell Row x 6-8 reps each arm Rest 60 seconds Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 12 minutes of: 10 Barbell Thrusters (75/55 lbs) 20 Overhead Alternating Reverse Lunges RX+ use KB/DB for the thruster 35/25 in each hand

CrossFit Harrisburg posted on Facebook

Summer kids camps, keep them active with CrossFit. June 20-24, ages 4-8 June 20-24, ages 9-14 August 1-5, ages 4-8 August 1-5, ages 9-14 See website for details or to sign up. Bootcamp 630am Metcon (Time) 8 rounds 200m Run 6 Wall Balls 12 Shoulder to Overhead – 30 min time cap – Cash out 1000m Row CrossFit Metcon (Time) 2 person partner wod For time: 100 American KB swings 53/35 200m run 2 rope climbs 80 sit-ups 200m run 2 rope climbs 60 box jumps 24/20 200m run 2 rope climbs 40 hang snatch 95/75 200m run 2 rope climbs 20 HSPU 400m run 4 rope climbs 1 Athlete works at a time Both athletes run together Rope climbs must be split

CrossFit Harrisburg posted on Facebook

Safe travels to everyone headed to Myrtle this weekend for the Salt Games. Good luck to all the teams competing + the 5k runners. #EarnYourSalt & have fun!

CrossFit Harrisburg posted on Facebook

Monday Bootcamp 630am Metcon (Time) WOD: 4 Rounds 25 Wall Balls 25 Burpees 25 Box Jumps 25 DB Push Press 25 Row for Cals 400m Run the evens (2&4) /AirBike on the Odds (1&3) -40 min cap- CrossFit 2-Position Halting Clean-Grip Deadlifts (5×3) (pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh) Rest 2 minutes between sets Increase each set Metcon (AMRAP – Rounds) Every 90 seconds, for 15 minutes (10 sets): 5 Hang Power Cleans* 15 Hand-Release Strict Push-Ups *Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds. Put weight in comments Metcon (No Measure) Two sets of: Supine Ring Rows x 10 reps, 2 seconds lowering Rest 60 seconds Hollow Hold or Rock x 60 seconds Rest 60 seconds

Page 1 of 1812345...10...Last »

General Information

NameCrossFit Harrisburg
OwnerFrankie Richardson
Websitecrossfitharrisburg.com
Phone(704) 453-3818
Address5606 Harrisburg Industrial Park Dr
Harrisburg, NC 28075

Like, Tweet or +1 CrossFit Harrisburg

simonhopes published the post How to do 5 pounds weight loss in a week with just adding the simple things in your lifestyle on Tabata Times
Overweight is not only caused the difficulties in your life activities but also can damage your...
simonhopes published the post Muscle building for girls on
Say hello to the fitness revolution – it’s here and there is no way to avoid it. We are swamped...
CrossFit Pearl District posted an article
CrossFit Prineville posted on Facebook

Tomorrow mornings 5:30am class is cancelled due to an empty roster. See you all later in the day!!!

Central Oregon CrossFit shared an image on Facebook

Don't forget- the LulaRoe party is this Friday night!!! Now RSVP for some free leggings!

CrossFit the Den shared an image on Facebook

Tuesday 1.17.17 WOD "Helen" 3 rounds for time: 400m run 21 KB swings 53/35 12 Pull Ups Photo: Meet Natalie!!! She just finished here 1 on 1 intro sessions and moves very well and looking to watch her improve and reach for those goals she has set to achieve for herself!!! Go Natalie!!!

Rogue Valley CrossFit shared a link on Facebook

http://roguevalleycrossfit.com/workout-of-the-day/tuesday-1-17-17/

CrossFit Southwest Portland posted on Facebook

EMOM30 Min 1: PushPress * 5 reps Min 2: Lunge * 14 reps (7/leg) Min 3: DoubleUnder * 30 reps

Rogue Valley CrossFit posted an article
CrossFit Grants Pass posted an article
CrossFit Southwest Portland shared an image on Facebook

"This is what 7 months of no cheat days and hitting my macros within 3 every.single.day. looks like. I never needed a cheat day because I learned my body and my cravings." -Kendra. Good time to get on a customized macro Flexible Eating Program... 2017 goals! make them happen. https://join.theflexibleeatingnation.com/video?affiliate_id=469299

CrossFit Southwest Portland shared an image on Facebook

You are only one workout Away from a good mood! #CFSWP

Newberg CrossFit Rebuilt shared an image on Facebook

Check out out our first Spotlight Athlete of 2017! Congratulations Hailey we are so thankful for you! You are such a hard worker and you get after it every day at 5:30am! We are so happy that you are apart of our NCF community!

CrossFit Sandpoint shared a link on Facebook

"If you believe the buzz, ketosis — whether via the almost-zero-carb ketogenic diet or via ketone supplements— can curb appetite, enhance performance, and cure nearly any health problem that ails you. Sound too good to be true? It probably is."

CrossFit Southwest Portland posted on Facebook

Open regular hours today! 1) BenchPress Set 1 75% x 5 Set 2 85% x 3 Set 3 95% x 1+ 2) AMRAP10 3 PowerCleans @55% 5 PullUp 10 PushUp 15 Squat #GetSome!

simonhopes published the post Morning sickness and a lollipop on
Imagine having a lollipop to combat morning sickness but that is exactly what pregnancy drops and...
CrossFit Los Gatos posted an article
United Barbell shared a link on Facebook

Have You Registered for the House Cup Yet?

Beaverton CrossFit posted an article
CrossFit 101 shared a link on Facebook

1/16 Monday TracFit Training for Life

CrossFit Pearl District posted an article
CrossFit Oakland posted on Facebook

Monday's WOD: TIER 1 A. Back Squat Tier Test Squat .5 BW (W), Squat .75 BW (M) B. Pull-Up Tier Test Pull-Up Attempt C. 4 Rounds for Time: 12 Push Presses 12 Front Rack Lunges 12 Hanging Knee Raises TIER 2 A. Back Squat Tier Test Squat 1.0 BW (W), Squat 1.5 BW (M) B. Pull-Up Tier Test 3 Strict Pull-Ups (W), 7 Strict Pull-Ups (M) C. 4 Rounds for Time: 12 Push Presses @95#/65# 12 Front Rack Lunges @95#/65# 12 Toes-to-Bar TIER 3 A. Back Squat Tier Test Squat 1.4 BW (W), Squat 1.8 BW (M) B. Muscle-Up Tier Test 1 Muscle-Up (W), 3 Strict Muscle-Ups (M) C. 4 Rounds for Time: 12 Push Presses @115#/75# 12 Front Rack Lunges @115#/75# 12 Toes-to-Bar

Berkeley CrossFit posted an article
Berkeley CrossFit posted an article
CrossFit West Santa Cruz shared an image on Facebook

Get your workout in tomorrow at CrossFit West and CrossFit Ready! All regular classes at both locations, just no 6:30pm class! #crossfitwestready

CrossFit West Santa Cruz posted an article
Max Fitness CrossFit shared a link on Facebook

Welcome back WOD Warmup 3 Rounds Not For Time: • 15 Jumping Jacks • 15 Air Squats • 15 Spider man Push Ups Core Tabatta • Hollow body hold • V-ups • Plank Hold Conditioning 20 Minute AMRAP: • Hang Power Clean 95/65 • Push Press • Front Rack Lunge Reps: 1, 2, 3, 4, 5 + … Cool down with Jump Rope. Work on double unders http://www.maxfitnesscrossfit.com/wod-11617/

Max Fitness CrossFit posted an article
CrossFit Mill Valley shared an image on Facebook

TJ's Gym Workout for 1.16.17. #tjsgym #tjsgyms #marinschooloffitness

CrossFit Mill Valley shared a link on Facebook

We wish Susan and David safe passage to Colorado as they start their new adventure and will miss them. Announcements: *We hope you all enjoy Martin Luther King Day and find inspiration in his message and memory. Holiday schedule will be in effect for Monday, Jan 16: San Rafael and Mill Valley: 7:30, 8:30, 9:30 classes and 10:30-11:30 Open Gym… [ 394 more words ] https://tjsgym.wordpress.com/2017/01/16/tjs-gym-workout-for-the-week-of-1-16-17

CrossFit Oakdale shared a link on Facebook

CrossFit Potrero Hill posted an article
CrossFit Train shared a link on Facebook

http://crossfittrain97333.com/blog-1/2017/1/15/what-is-fitness

CrossFit Ashland posted an article
Max Fitness CrossFit shared a link on Facebook

We are so excited to announce that we are open tomorrow. Regular hours and classes for all our athletes. Thank you all so much for your patience. We have missed you all and look forward to getting back into the groove. http://www.maxfitnesscrossfit.com/we-are-opening-tomorrow-with-regular-hours/

Max Fitness CrossFit posted an article
Corey's Gym posted an article
New Era CrossFit posted an article
Eugene CrossFit posted an article
CrossFit Mill Valley shared an image on Facebook

Another recent comeback in the form of @radamfong. Re-entry can be tough, but it's way more fun with your TJ's Peeps! It's great having you back, Adam! #tjsgym #tjsgyms #community #family #fitnessforeverybody #marinschooloffitness #workhardplayhard

CrossFit Mill Valley shared an image on Facebook

We're thrilled to have @lacombs12 back in the gym, ready to take back her fitness in the super able hands of Coach Nick @laplantfitness! #tjsgym #tjsgyms #marinschooloffitness #fitnessforeverybody #family #community #hardworkpaysoff

San Carlos CrossFit shared an image on Facebook

#Repost @wodwellcf with @repostapp ・・・ Huge shout out to these athletes @bigmansyndrome and @slopes26 who showed up and put up some impressive numbers - and PRs - today for their "CrossFit Total:" 1,175 lb for Steve; 1,265 lb for John. Watch the live stream at facebook.com/wodwell "THE CROSSFIT TOTAL" Sum of the Best of Each Lift: Back Squat Shoulder Press Thanks again to @hgxfit in San Carlos, CA for providing us the space to film. #crossfit #crossfittotal #backsquat #pushpress #deadlift #workout #fitness #strength #alltheplates #strongman #wodwell #bigmansyndrome

Beaverton CrossFit posted on Facebook

We will add 530 am and pm tomorrow as well So classes as follows 530/845/1130/430/530 See you there Be ready to work

San Carlos CrossFit shared an image on Facebook

Max representing at the send Carlos farmers market booth. #homegrown #homegrowncrossfit #hgx #hgxfit #fit #sancarlos @jazzestevez

CrossFit Redding posted on Facebook

Congratulations to every who finished or ran the 2017 Redding Marathon!

CrossFit Redding shared a link on Facebook

Be sure to sign up! We start tomorrow

Another Level CrossFit shared an image on Facebook

Justin Medeiros at the top of the leaderboard and one more to go!! @justin_medeiros34 @corymeetsworld @go_awol_fitness @shanna_medeiros @anthmedeiros @thewodapalooza #crossfit #justinmedeiros #lodi #nolimits #awolfitness #family #glorytogodmosthigh

CrossFit Oakdale shared an image on Facebook

Supporting oakdale junior high school! #ojhs

CrossFit CSA posted on Facebook

Party WOD 1/15/17 Partner "Seven" 7RFT: 7 HSPU 7 thrusters (135/95) 7 K2E 7 Deadlift (245/175) 7 Burpee 7 Kb Swing (75/53) 7 Pull Up Every other round is done differently Rounds 1-3-4-7 will be done in an I do a full round/ you do a full round fashion Round 2-4-6 will be done alternating each movement for the round with static holds on the BW movemnts K2E/ knee up hang Burpee/ plank hold pull up/chin over bar hold

CrossFit CSA posted on Facebook

Endurance WOD Team Tri: Waterfall Style - Teams of 3 Row 1000m Run 1 mile Bike 1 mile

CrossFit Valley View shared a link on Facebook

CrossFit Verve posted on Facebook

New WOD: As many rounds as possible in 15 minutes of: 30 Double unders 20 Dumbbell hang power cleans 10 Burpees Post rounds and reps to comments and BTWB The couple that WODs together. . . and stretches together. . . and dresses alike. . . are a couple. ... Click for more: http://www.crossfitverve.com/?p=21814

South Tahoe CrossFit shared a link on Facebook

.

CrossFit 580 shared a link on Facebook

Another Level CrossFit shared an image on Facebook

Always thinking of you and focusing our business plan and life plan on your mindset. #nolimits @nolimits_sn #bleedgreen #thinkingofyou #alcf #family

Another Level CrossFit shared an image on Facebook

@justin_medeiros34 on the TrueForm at @thewodapalooza #crossfit #miami #wodapalooza #alcf #anotherlevelcf #nolimits #bleedgreen @nolimits_sn @shanna_medeiros @anthmedeiros

CrossFit Danville shared a link on Facebook

CrossFit Fairbanks shared an image on Facebook

We had a great turnout for our women's only #WOD this morning. For many ladies this maybe out of your comfort zone, but we would like to thank and congratulate each and every one of you for showing up and pushing yourselves with us. We appreciate your time and #dedication to #health and #fitness! #crossfit #crossfitfairbanks #girlpower #crossfitcommunity #rodenandfields #lipsense #local #fairbanks #alaska #weekendworkout #womenshealth #womenwhocrossfit

CrossFit Danville posted an article
Boise CrossFit shared an image on Facebook

After day 1 our Cam Pernich and his team Ten Red are sitting in 11 place at @thewodapalooza #boise #crossfit #idahome #thisisboise