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CrossFit Harrisburg posted on Facebook

Tues
Back Squat (3×4 @ 80%, then 1 set for max reps)
15 mins to complete
Metcon (Time)
4 Rounds
200m Run
40 double unders
300m Row
Rest 1 min
2 for 1 du subs

CrossFit Harrisburg shared a link on Facebook

https://m.facebook.com/story.php?story_fbid=1540962729472369&id=1429905077244802

CrossFit Harrisburg posted on Facebook

Sat Metcon (AMRAP – Reps) Golf Round 1 Scored like Golf…Lowest Score wins In teams of two: 2K Row Race First team to get to 2K gets 1 pt. (Hole in One) and everyone else ends their row. 2nd place 2pts 3rd place 3pts etc Metcon (AMRAP – Reps) Golf Round 2 50 Squats 50 Overhead lunges (45#35#) 50 Pull Ups 50 KB Swings (53#35#) 50 Overhead Squats (45#/35#) 50 Db/kb snatches (53/35) 50 Wall Balls (20/14#) 300 Rope Jumps (100 DU optional) 30 min cap The rest of the WOD objective is to complete it in the fewest possible number of sets. For example, if the WOD contains 10 Pull Ups and it takes you 5,3, and 2 reps to complete the 10, then your score would be 3. This WOD is not for time so you may rest in between sets but there is a 30min time cap for the entire 2nd part of the WOD. Perform the 8 movements in the fewest possible number of sets.

CrossFit Harrisburg posted on Facebook

Due to the shoe prints on the walls, please keep all kids in the kids room or on the blue turf behind the weights. We have future plans for front lobby and need to keep it clean. Wed Squat Clean and Jerk (6×3 @ 74%) 20 mins to complete touch and go Metcon (Time) ” Pull Up Biathlon ” Run 400m 25 Pull Ups Run 400m 20 Pull Ups Run 400m 15 Pull Ups *Each time the athlete breaks a set of Pull-ups they must run a 200-meter lap*

CrossFit Harrisburg posted on Facebook

New strength program! Please follow the %’s each week. Sat Metcon (Time) Triple 3 For time: Row 3,000 meters 300 double-unders Run 3 miles This can be done alone or with a partner

CrossFit Harrisburg posted on Facebook

Kids Summer Educational Workshop every Monday and Wed at 9am. Saturday July 12, 9am-noon, car wash to raise funds for out-of-town travel expenses for Harrisburg Weightlifting Club members. Dan will also be available for lifting pointers to anyone getting their car washed and donating to the fund. Friday Metcon (AMRAP – Rounds and Reps) 20 min Amrap 7 Toes to Bar 4 Thrusters (155/105) 20 Double Unders

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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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Carolina CrossFit shared an image on Facebook

Thursday, September 11

No Excuses CrossFit shared a link on Facebook

Thursday 9.11.14 http://t.co/eNsBSXPSio

No Excuses CrossFit posted an article
North End CrossFit shared a link on Facebook

http://northendcrossfit.com/?p=2622

North End CrossFit posted an article
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CrossFit Woodbridge shared a link on Facebook

Hey CFW tomorrows post (If the smelly shoe fits ) has been published on CrossFit Woodbridge!! See you at the box!!

CrossFit Woodbridge posted an article
CrossFit Intense shared an image on Facebook

Text CFINTENSE to 95577 to get a FREE WEEK PASS coupon sent directly to your phone. If you're already a member, please help us grow by sharing this post on your wall so your friends can sign up!

CrossFit Intense posted on Facebook

Thursday's WOD Strength: 5 x 1 Hang Snatch Work to a heavy, but perfect single for the day. 3 rounds for time: 20 Wallball 20#/14# 20 Chest to Bar Pull-Ups

CrossFit Iconz shared a link on Facebook

CrossFit Iconz posted an article
CrossFit 285 shared an image on Facebook

4:30 class getting mobile before Weight lifting Wednesday WOD!!!

Carolina CrossFit shared a link on Facebook

If you're feeling a bit like training has become a chore, we thought this article could help recover the joy of training. Good read from Box Life http://ow.ly/BhL68

szurley published the post You're doing it wrong. This is how you Bar Mup... on
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CrossFit Chronic shared an image on Facebook

szurley published the post Skipping Leg Day on
OK so you are probably rolling your eyes thinking about the last time someone at a CrossFit gym...
CrossFit S3 posted on Facebook

Must be PR Week at S3... Great Deadlifting today everyone!

CrossFit Intense posted on Facebook

Don't forget about our Olympic Lifting Class tonight at 7 pm! Being a member at Intense not only provides you with a strength and conditioning program, but with specialty certs in Powerlifting and Olympic Lifting, coupled with the experience and results our athletes have seen, Intense is a great place for you to get in shape or to learn the skills needed to lift weights safely and effectively. There's room for you at Intense, and for just $75 for your introductory month, you get the benefit of wonderful coaching, advanced programming, and a community you will fall in love with! Message us to schedule your intro session before our special pricing expires.

CrossFit Tyson's Corner shared an image on Facebook

CrossFit Fairfax shared a link on Facebook

Two weeks before our Nutrition Challenge officially starts!

CrossFit Reston shared a link on Facebook

Two weeks before our Nutrition Challenge officially starts!

Carolina CrossFit shared a link on Facebook

CROSSFIT!! http://ow.ly/Bl1yD

CrossFit Falls Church shared an image on Facebook

Last call before Fall Whole 30 kicks off September 17th! Join Amy and Bonny at CFA September 11th, 7:00 pm if you have any questions about this CFA/CFFC challenge! Folks who want to drop off their $25 buy-in are free to come by and do that as well! Note: If you have already attended info sessions for Whole 30 before then this meeting is completely optional. Just email Amy and Bonny that you would like to join! harris.amy22@gmail.com and bonnyc@gmail.com

CrossFit Chronic shared a link on Facebook

http://crossfitchronic.com/2014/09/10/091114-thurs/

CrossFit Chronic posted an article
Brickhouse CrossFit shared a link on Facebook

"A foundation of quality food needs to be in place. However, once that’s in, basing your diet on daily macros allows flexibility in what you can add to this base." Oh-oh. What is Jay up to now?

CrossFit RVA shared an image on Facebook

A strong midline is imperative to hold plank positions. How does Duncan look? _____________________________ #burpee #crossfit #crossfitrva

CrossFit S3 posted on Facebook

S3 Conditioning Thursday 8 Rounds: 10 Box Over Jumps (24/20)(20/16) 10 Wall Balls (20/14)(14/10) 10 Ball Slams (30/20)(20/15) 200 M Run -Rest 1 Minute Between Rounds-

CrossFit Reston posted on Facebook

Happy birthday to Sarah Pomeroy!! Birthday burpees > spinning!!!

CrossFit Tyson's Corner shared an image on Facebook

Keep it simple. #crossfit #rkc #intensity #CFTC

CrossFit Intense posted on Facebook

For a limited time: you can join CrossFit Intense and for your first month it's just $75! CrossFit is for anyone, regardless of age or athletic background. We have housewives, retirees, college athletes, business professionals, entrepreneurs, you name it! If you live in Fairmont, chances are someone you know is a member at CrossFit Intense! We are growing daily and would love you to join us. Call to schedule your first class today at 304-380-4792.

No Excuses CrossFit shared an image on Facebook

Who enjoyed the 4-min squat test on Tuesday? Come to the Mobility Class tonight at 6 pm to improve your range of motion. #crossfit #mobility #mobilitywod #squattest

CrossFit Chesapeake shared an image on Facebook

We are a week into our "Everything in Moderation" Nutrition Challenge. The high-fat, low-carb approach is taking some people out of their comfort zones. Not so for Tara, she's posting some gourmet-lookin' pictures on our challenge group page. Whether you're doing the challenge or not, have you tried any new recipes this week? Share them with us! That's what the community is for :) (Thanks to Tara for the photo!)

CrossFit Woodbridge shared an image on Facebook

Congrats to Jess and Austin as they gave birth to their baby boy this morning!

Brickhouse CrossFit shared a link on Facebook

tarynhaggerstone published the post CrossFit: What Makes a Good Competition? on
Over the past couple years, the number of people who do CrossFit has gone through the roof, and...
Fentress CrossFit posted on Facebook

Wednesday's WOD: 21-15-9 Over the bar Burpees Power Cleans 135/95# Then 50 Sit-Ups 50 Ball Slams

CrossFit 757 shared a link on Facebook

L-Sit & 3 Rds: Run + Power Snatch: Accumulate 3 mins in L sit/hang/hold Then 3 rounds: 800m run 10 power snatch (165/110)

CrossFit 757 posted an article
paleobutter published the post Paleo Paella on Nutrition WOD
This is a Paleo version of the Valencia style of paella. Adaptions include smoked/ grilled chicken...
Patriot CrossFit shared a link on Facebook

Once you learn how to Pose, fall, and pull you must learn one other crucial piece of running technique: cadence. […]

CrossFit West Springfield posted an article
CrossFit Shadyside shared a link on Facebook

http://crossfitshadyside.blogspot.com/2014/09/wednesday-91014.html

CrossFit Advance posted on Facebook

For those of you with smartphones there is a free app you can download to automatically calculate your weights for this new strength cycle. Search "Wendler Calculator" or "5/3/1 Calculator" all you have to do is enter you 1 Rep Max and make sure the "use 90%" is activated, and it will tell you what whats to use.

Compound CrossFit posted an article
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J. Humenay published the post Answering The Question - "Why Do You Lift?" on
Recently, I've been asked the question, "Why do you do Olympic lifts? There are so many other ways...
CrossFit Chesapeake posted an article
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CrossFit Falls Church shared an image on Facebook

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CrossFit Rosslyn shared an image on Facebook

CrossFit Rosslyn shared an image on Facebook

Patriot CrossFit shared a link on Facebook

When Serious Becomes TOO Serious Many of us take our fitness, and our training, pretty seriously. Serious is good — it allows you to dedicate yourself to getting better at...

CrossFit Pittsburgh posted an article
CrossFit Arlington shared a link on Facebook

Wed 10 Aug 2014 http://wp.me/p2SUDs-1cT