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CrossFit Harrisburg posted on Facebook

SATURDAY
We still are having the free CrossFit Light class this Sat @ 745am

CrossFit Light
Metcon (Time)
WOD:
1 mile Run
21 American Kettlebell Swings
21 Burpee Box Jumps
800m Run
15 American Kettlebell Swings
15 Burpee Box Jumps
400m Run
9 American Kettlebell Swings
9 Burpee Box Jumps
-40 min cap-

CrossFit
Metcon (AMRAP – Reps)
Teams of 2
one working at a time
(except 3rd one)

10 min amrap
6 Squat clean thruster 135/95
12 Pull-ups
rest 2 mins
10 min amrap
6 deadlift 185/135
12 toes to bar
rest 2 mins
10 min amrap
partner 1 completes 1 hill run
while partner 2 completes as many
wallballs as possible
20/14 10/9

Score is total reps for all 3 rounds
Count wallballs for 3rd round

CrossFit Harrisburg posted on Facebook

Monday

Shoulder Press
2×2 @ 98%

WOD
20 Minute EMOM
Odd Minutes 10 Toes to Bar
Even Minutes 5 Power Snatch 155/105

CrossFit Harrisburg posted on Facebook

Saturday we hosted The Festivus Games. Needless to say I was a little (understatement) stressed that everything would go as planned. It could not have been done without the help of every CFH coach and volunteers, so thank you very much. Another huge thanks goes to Sunny and Teresa. When Festivus servers crashed I thought we were doomed. They saved the day. Within no time they started logging scores on paper and created an excel spreadsheet to track the scores and kept everything on track. They kicked ass. Period.

Thanks to all the athletes that participated. It was awesome to watch and the energy level was through the roof. Lets do it again, maybe I wont stress as bad….

Also thanks to Harrisburg Weightlifting, 4F Sports Performance for letting us use their space for a warm up area.

CrossFit Harrisburg posted on Facebook

Saturday
Free CrossFit Light at 745am
Strength:
15min to perform 4-5 rounds:
Push Press x 5
Ball Ups x 8-10
WOD:
3 Rounds for time:
Run 400m
25 Ab mat Sit Ups
15 Box Jumps
2 Rope Climbs
Run 400m
15 Wall Ball
20 Med Ball Russian Twists
2 Rope Climbs

-35 min Cap-

Main CrossFit 9am and 10am
Metcon (AMRAP – Rounds and Reps)
2 person partner wod
split the clean reps evenly
both do the 2nd movement

8 min amrap
2, 4, 6, 8…….
power clean 185/135
toes to bar

rest 3 mins

8 min amrap
2, 4, 6, 8…….
squat clean 185/135
abmat

rest 3 min

8 min amrap
2, 4, 6, 8…….
power clean 185/135
ghd
Start at either power clean but make sure squat clean is the 2nd 8 mins.
Scale weight as needed to KEEP moving!

CrossFit Harrisburg posted on Facebook

Wednesday Squat Clean and Jerk (1 rep max) 20 mins Metcon (AMRAP – Rounds and Reps) 12 min Amrap 10 Shoulder press 95/75 20 front rack alt lunges 95/75

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General Information

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

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CrossFit Adaptation shared an image on Facebook

CrossFit Adaptation shared an image on Facebook

Copyright Kx Photography www.KxPhotos.com Follow Kx Photos on Twitter and Instagram ALL RIGHTS RESERVED Thanks for sharing on social media without cropping image or deleting Kx Kettle Bell :)

CrossFit Advance posted on Facebook

BOOTCAMP is cancelled for 11:30am this morning. Sorry for any inconvenience.

CrossFit Pittsburgh posted on Facebook

GOOD LUCK to all of our Athletes running in the Pittsburgh Marathon!

CrossFit Iron City posted on Facebook

Come and join us on the corner of 26th and Penn to cheer on the marathoners as they run through the strip.

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Ballston CrossFit shared a link on Facebook

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CrossFit Old Town shared an image on Facebook

#sunday #cfot #endurance #yoga

CrossFit Center City shared an image on Facebook

The #strongman crew taking their #fitness outside on this gorgeous day! They are practicing the events for our upcoming summer Strongman-themed competition, The Great American Strong Competition! These athletes train with specialized programming for Strongman as a #community and as a team that pushes each other to grow within their respective weight classes. The price to join is the same as the price to be a part of CFCC! If you have questions about this program, please email record@crossfitcc.com!

CrossFit Durham shared an image on Facebook

Shout out to CFDer, Jodie Fleming, for taking 2nd Place Overall at the Savage Race MD!

CrossFit Center City shared an image on Facebook

Kicking things off with Pro #Strongwoman Maya Camille Winters! #beautifulmuscles Iron & Spice

CrossFit Shadyside shared an image on Facebook

We came to party with the girls Crossfit Shadyside style

Raleigh CrossFit posted an article
CrossFit Indian Trail shared an image on Facebook

Jared with some video analysis

CrossFit 77 shared an image on Facebook

Today's winning team! #pokemon

CrossFit Wilmington shared an image on Facebook

Surround yourself with the best and nothing less will ever suffice. #WantMoreDoMore #CFWStrong

CrossFit Durham shared an image on Facebook

CrossFit Prime shared a link on Facebook

CrossFit Prime - CrossFit Metcon - Partner Metcon (Time) 100 burpee buy in then 3 rounds of 800m run (alternate 200m) 40 pull-ups 20 front squats (155/105) Divide as wanted except as specified above.

CrossFit Indian Trail shared an image on Facebook

Is it the Rockettes Dance line or a Pose running clinic?

CrossFit Prime posted an article
CrossFit Athletics posted on Facebook

Just a reminder on our new Saturday schedule starting today: 9:30 class, 10:30 class and 11:30-1:00 open gym. We have moved our free trial classes to join regularly scheduled classes during the week! Please email info@crossfitathletics.com to schedule your free trial!

CrossFit Main Line shared a link on Facebook

5.2.15 Box Brief: http://www.mindbodygreen.com/0-18269/6-habits-of-fit-healthy-people.html

CrossFit Durham posted on Facebook

Pullup Challenge today from 9-11am! BBQ for CFDers and friends from 11-1pm'ish! Community Workout and Snatch Fundamentals Class at 11am!

CrossFit Integrated Fitness posted on Facebook

Good luck to all of our runners this weekend! Kick some ass!!

CrossFit 77 posted on Facebook

Pacquiao or Mayweather?

CrossFit Eternal shared a link on Facebook

Mobility at 10am today

CrossFit Prime posted an article
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CrossFit Invoke shared an image on Facebook

It's about time to get outside and get our fitness on! Join us for the next session of Boot Camp at Pullen Park! #coed #cfibootcamp #bootcamp #parkfitness #sandbag #lunges #gettingit #ladiesofcrossfit #heyjess #outsidefitness #cfinvoke #christmasabbott #fitlife

CrossFit Invoke shared an image on Facebook

TGIF! #cfinvoke #cfiathlete #cfibootcamp #cfhumor #gains #fitfam #disneycrossfits #crossfit #relentlesslife #baelifts

Oak City CrossFit posted an article
CrossFit Durham shared a link on Facebook

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CrossFit Durham posted on Facebook

Wishing Jeff Gaca a very HAPPY BIRTHDAY!

CrossFit Harbor East posted on Facebook

Saturday May 2, 2015 QOD: “Perfection is not attainable, but if we chase perfection we can catch excellence.” - Vince Lombardi Today’s CrossFit Class Programming Partner WOD: Run 800m together 100 Burpees over partner holding plank 100 Box Jumps, while partner holds handstand 100 Goblet Squats, while partner holds plate overhead Run 800m together Scaled – step ups, while partner holds side plank, 16/12, 25/10 Rx – 24/16, 45/25 Competitor – 30/24, free standing handstand hold, 32/24, 45/25 Today's Competitor Programming a. Emom PC + jerk. Working up in loads so you're @ 70/75% at the 5 min mark. 15 min b1. Bi curl sup x4 + pronated x4 b2. kb push up 4x8 b3. Chest to bar x5 Chin up x7 then kipping pull up x9. 4 sets b4. Weighted dips 4x5 b5. Strict mu. 2/1. X4 c. Turkish get up x4 total. Heavy c2. Back ext 4x12 weighted #CrossFit #PersonalTrainer #WOD

CrossFit Silver Spring posted an article
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CrossFit Wake Forest posted on Facebook

5/2/2015 WOD: For time: Row, 500 m 20 Burpees Run, 400 m Then: Wittman 7 rounds for time of: 15 Kettlebell Swings, 1.5/1 pood 15 Power Cleans, 95/65 lbs 15 Box Jumps, 24/20 in U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

CrossFit WhiteMarsh posted an article
CrossFit Harrisburg posted on Facebook

SATURDAY We still are having the free CrossFit Light class this Sat @ 745am CrossFit Light Metcon (Time) WOD: 1 mile Run 21 American Kettlebell Swings 21 Burpee Box Jumps 800m Run 15 American Kettlebell Swings 15 Burpee Box Jumps 400m Run 9 American Kettlebell Swings 9 Burpee Box Jumps -40 min cap- CrossFit Metcon (AMRAP - Reps) Teams of 2 one working at a time (except 3rd one) 10 min amrap 6 Squat clean thruster 135/95 12 Pull-ups rest 2 mins 10 min amrap 6 deadlift 185/135 12 toes to bar rest 2 mins 10 min amrap partner 1 completes 1 hill run while partner 2 completes as many wallballs as possible 20/14 10/9 Score is total reps for all 3 rounds Count wallballs for 3rd round

CrossFit Federal Hill posted an article
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CrossFit Brave shared an image on Facebook

April PRs! Awesome job from everyone coming off our Open-focused programming but still hitting all these big lifts. I'm excited for what the summer will bring! #Crossfit #crossfitbrave #goals #gainz #fitness #raleigh #cary #nc #btl

CrossFit Gastonia shared a link on Facebook

CrossFit 77 shared an image on Facebook

Graphics Galore did an awesome job on the signs!!!

CrossFit 77 shared an image on Facebook

Health and Performance sign is up! #progress

CrossFit WhiteMarsh shared an image on Facebook

....When Muscle Ups are programmed into the WOD... Happy Friday.

Raleigh CrossFit posted an article
CrossFit 77 shared an image on Facebook

500# of meat coming to the Crowder house!!!

CrossFit DC shared an image on Facebook

"They are not supermen or superwomen. What they are is dedicated. At times they train alone; sometimes before anyone else has shown up at the gym, and sometimes they’re showing up when everyone else is going home. They call CFDC their home, and they’re gym-mates, they’re friends, and they’re definitely family." Your 2015 CrossFit DC Regionals team: http://crossfitdc.com/2015/05/crossfit-dc-and-the-crossfit-games-atlantic-regional-competition/

CrossFit Dilworth shared a link on Facebook

Diablo CrossFit shared a link on Facebook

PRE-ORDER ONLY! Please note, the tank tops are "women" fit, and the t-shirts are "men" fit. You can place your order on-store or online. Pick up will be week of May 18th. Orders will close ONE WEEK so do not delay if you want one. Once the order it is placed you are out of luck. http://www.diablofitnessengineering.com/products/regional-fan-shirt-2015

CrossFit MPH shared an image on Facebook

FREE workouts at CrossFit MPH! Every Saturday at noon! Come check us out. http://ow.ly/MbZCj

Second Wind CrossFit posted on Facebook

Reminder: Open Gym only goes until 630 tonight. But...I'll be opening the doors at 4! See ya there