Check out Bruce Williams blog from 17.2 here at the box — great photos, great memories & always a good time! Thank you for capturing these awesome moments!!
Friday is St. Patty’s Day, wear your green! Friday CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups No time cap for regular classes. CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calorie Row 55 Hand-Release Push-ups No time cap for regular classes.
Due to the amount of athletes signed up for FNL, 5:30p Friday classes (excluding Foundations) will be canceled on 3/10, 3/17 & 3/24. Sorry for any inconvenience. Thursday Metcon (No Measure) Four sets of: Seated Single-Arm Press x 8-10 reps each arm Rest 2 minutes Metcon (4 Rounds for reps) Against a 3-minute running clock: Row 500 Meters Bench Press x Max Reps @ (BW/.75xBW) Rest 3 minutes, and perform a total of 4 sets; note reps achieved in each set. Endurance 5:30pm Partner Relay 50m sprints x 20 (10 each) 100m sprints x 10 200m sprints x 6 400m run x 2 800m run together *Must complete 50 partner tire flips @ some point *Must complete 10 wall climbs @ some point (5 each)
YOGA switching to 11:30am starting this Saturday! $5. 17.2 FNL this Friday at 6:30p, Coach Bruce will be here taking photos! Come hang out and cheer on the competitors. (No regular 6:30pm class) Thursday If you worked out Wednesday and you are doing 17.2 on Friday, Thursday should be a rest day or a light circulatory work – like bicycling or rowing. Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps *Set 6 – 95% x 2 reps Rest 3 minutes between sets. Touch and go Metcon (Time) Four rounds for time of: Run 400 Meters 25 American KB Swings 53/35 15 Toes to Bar Endurance 5:30pm 1.5 mile run fully recover 1 mile run recover 800m run recover 400m run rest 2 minutes 400m run
Don’t forget to get signed up for the CrossFit Open! FNL starts Friday!! There will not be a regular 6:30pm class for the next 5 Fridays during the Open. Thursday Deadlift Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps Rest 3 minutes between sets. Metcon (Time) Complete rounds of 21, 15 and 9 reps for time of: Deadlift (225/155 lbs) Bar-Facing Burpees Over the Barbell Endurance 5:30pm 8 Rounds every 4 minutes 400m run (slow steady pace) ROMWOD to follow and prepare for the Open
Friendly reminder: Open gym is 9am-1pm & 4:30-5:30pm. Classes have been very busy and it’s a safety hazard with extra WODs going on. Friday Metcon (No Measure) Four sets of: Single Arm Overhead Press x 8-10 reps each arm Rest 2-3 minutes Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Lateral Burpees Over the Barbell Metcon (No Measure) Every 90 seconds, for 9 minutes (3 sets of each): Station 1 – Reverse Snow Angels x 20 reps (slow & controlled) Station 2 – Bottom’s Up Kettlebell Carry x 75′ each arm
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.
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.
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)
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
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.
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
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
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