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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

CrossFit Harrisburg posted on Facebook

Starting on 5/2 CrossFit Light will be 6 days a week. Monday-Friday at 630am and Saturday at 8am. We will keep it this way as long as there is an interest in the extra days. Name will be changed to CrossFit Harrisburg Bootcamp.

Tuesday
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Rest 2 minutes between sets.

Metcon (AMRAP – Rounds)
Every minute, on the minute, for 12 minutes:
6 Thrusters (115/75 lbs)
6 Burpees Over the Barbell
If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

CrossFit Harrisburg posted on Facebook

Last day to sign up for The Festivus games is this Saturday! This is a competition that anybody can do. Sign up now at https://festivusgames.com/

Wednesday
CrossFit Light 630am
Metcon (No Measure)
Strength:
Three sets of:
Barbell or DB Bench Press x 8-10 reps
Rest 60 seconds
Ring Rows x 10-12 reps
Rest 60 seconds
Weighted Side Stretches x 5 each side with 5-10lb plate
Rest 60 seconds

Metcon (AMRAP – Rounds and Reps)
WOD:

Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups or Rings Rows

Rest exactly 4 minutes, and then . . .
Complete as many rounds and reps as possible in 6 minutes of:
3 Man-Makers
100 Meter Run

CrossFit
For those doing the Festivus Games do the Festivus wod first then do the back squats. Everyone else do the back squat first then the regular wod.

Metcon (Time)
Festivus Wod #1
For time:

25 wall ball 20/14 10/9 (14lb/10lb)
25 air squat
25 no-rock hand-release push-ups
25 double unders OR 50 single unders
25 American kb swings 53/35 (35/26)
25 double unders OR 50 single unders
25 no-rock hand-release push-ups
25 air squat
25 wall ball

10 min cap

Back Squat (1×1)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…
Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 1 rep @ 101+%

Metcon (4 Rounds for time)
Every 4 minutes, for 20 minutes (5 sets):
25 Wall Ball (20/14 lbs) (10/9)
50 Double-Unders

Note times for each set

CrossFit Harrisburg posted on Facebook

Dont forget we are having a kids spring break camp next week. Monday-Friday from 11am-noon. $50 for the week. You can also do drop ins.Please email frankie@crossfitharrisburg.com to reserve your spot.

CrossFit Harrisburg posted on Facebook

There’s no excuse for not trying CrossFit at least once…

The best way to get a real sense of CrossFit is to stop by and take one of our Free Intro classes. Each class includes some careful instruction on basic movements, a short CrossFit workout based on those movements, and a further explanation of how we think about fitness. Our goal with this class is to give you a taste of what CrossFit is, so you can see why so many people around the world are hooked.

Free Intro classes are suitable for all fitness levels. We’ve designed our intro classes to allow anyone to jump right in, regardless of fitness background and experience.

Try it first-No commitment
Time slots available at different times.

CrossFt Light.
Monday-Wednesday-Friday 6:30am

The CrossFit Light class is a 60 minute session consisting of aerobic conditioning circuits using body weight, wallballs, kettlebells, and other light weight items. No technical lifts or heavy barbells. This program is open to ANY fitness level and provides an intense workout with the goal of improving posture and functional movement patterns, while serving as a great introduction to the CrossFit styled training. No foundations class is needed and is included in the regular membership.

CrossFit Kids.
CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. Further, the needs of second graders and high-school varsity wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids. CrossFit Kids is designed to be minimalist; it is inexpensive and often requires little or no equipment, allowing a wide array of socioeconomic groups an opportunity to be physically fit and physically active throughout their lives.

CrossFit Harrisburg posted on Facebook

Tuesday
Front Squat (1×6)
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%

record set 8
Metcon (AMRAP – Rounds and Reps)
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean (155/105 lbs)
2 Front Squats (155/105 lbs)
4 Front-Racked Reverse Lunges (155/105 lbs)
8 Chest-to-Bar Pull-Ups

CrossFit Harrisburg posted on Facebook

Friday night at 7pm. CrossFit open 16.2.

We will only be scoring/judging 16.2 at 730pm Friday night. If you want to do it on your own you can use the small rig.

CrossFit Light 630am
Metcon (Time)
8 Rounds of:
300 Meter Row
15 Vup/Rig Ball-Ups
20 Dumbbell Bear Crawls
Rest 1 minute
-35 minute Time Cap-

CrossFit
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Rest 2 minutes between sets
Build load every set.
These are touch and go. Know your limits and control the bar. No hard bounce.

Metcon (Time)
Complete rounds of 30, 20 and 10 reps for time of:
Russian kb Swings 70/53
Shoulder to Overhead (115/75 lbs)
Pull-Ups

CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*

*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Harrisburg shared an image on Facebook

Get signed up for the CrossFit Open, Friday night lights. Also the Festivus Games on April 16th. MONDAY CrossFit Light Deadlift (10-10-10-8-6) Strength Every 3min for 5 sets perform- Deadlifts at the following reps: 10-10-10-8-6 Metcon (Time) 5 Rounds For Time 10 Handstand Push-ups or Seated Press 10 Wall Balls 10 Pull-ups 10 Box Jumps 25min Cap CrossFit Drop Snatch Every 2 or 3 minutes, (6 sets of): Snatch Balance x 1 rep Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in ?? minutes of: 5 Shoulder to Overhead (155/105 lbs) 10 Box Jumps (24″/20″) 15 American KB Swings 53/35 The time will only be known by the coach. Metcon (No Measure) Every minute, on the minute, for 6 minutes: Minute 1 – 5-6 Supine Ring Rows with a 5 second lowering/eccentric Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm

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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 Potrero Hill shared a link on Facebook

Memorial Day Schedule: Monday, May 30. 10 am and 11 am class only! HERO WOD "BADGER" WOD: Run 1 mile Rest 2 min “Isabel” 30 Snatches Rest 2 min Row 2K Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 Log your WOD scores here: WOD LOGGING Don't have a BTWB WOD Logging Account? Click Here and join CrossFit Potrero Hill, we provide free access to this tool for our member athletes. http://crossfitph.com/2016/05/24/wod-wednesday-may-25/

CrossFit Oakland posted on Facebook

Wednesday's WOD: TIER 1 A1. Press 3RM, then 3 sets of 3 @ 85% 3RM A2. DB Split Squat 5 x 4 (Rear Foot Elevated) B. For Time, As a 2-Person Team: 100 Power Cleans 75 Ring Rows C. Jefferson Curl: 3 sets of 5 reps TIER 2 A1. Press 3RM, then 3 sets of 3 @ 85% 3RM A2. Pistol Progression on Box 5 x 2 (Per Leg) B. For Time, As a 2-Person Team: 100 Power Cleans @ 115#/75# 60 Pull-Ups C. Jefferson Curl: 3 sets of 5 reps TIER 3 A1. Press 3RM, then 3 sets of 3 @ 85% 3RM A2. Pistol 5 x 2 (Per Leg) B. For Time, As a 2-Person Team: 100 Power Cleans @ 135#/95# 75 Pull-Ups C. Jefferson Curl: 3 sets of 5 reps For Part B, only one person working at a time.

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Max Fitness CrossFit shared a link on Facebook

Wednesday 5/25/16 200 meter row. 2 rounds: 10 Snow angels on foam roller 10 scapular pull ups 10 ring rows Strength: Bent over row supinated grip: 5x5 165/115 Conditioning: 5 Rounds 10 Med Ball Cleans 20/14 20 Hollow rocks 10 Scapular pull-ups 20 Superman rocks 10 Bent over row w/ plate 45/25 http://www.maxfitnesscrossfit.com/?p=9597

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She's back! #tjsgym #tjsgyms #hilah #welcomehome

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Taking it to Tuesday! #tjsgym #marinschooloffitness #tuesday

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CrossFit Envy posted on Facebook

Prehab/activation: SMR - Lats / rhomboids Banded hip flexor stretch Banded rack stretch -then- 2 rounds at a conversational pace: 250m row 10 rollovers to v-sits 10 push-presses -then- Work to a heavy single in the complex: 2 push-presses + 1 jerk -then- 4 rounds for time: 400m run 25 Wall-balls (20/14) 5 push-ups + 20' sideways bear crawl left + 5 push-ups + 20' sideways bear crawl right + 5 push-ups + 20' sideways bear crawl left + 5 push-ups + 20' sideways bear crawl right

CrossFit Envy posted on Facebook

Competitors Program Week 8, Day 2: 5x2 Snatch @ 80-85% -then- Shoulder Press 5x3 @ 80-85% *Alternate with 4 sets of max reps strict pull-ups -then- CrossFit Open WOD 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs)30 Snatch (M 165 / F 100 lbs)Max Rep Snatch (M 210 / F 120 lbs) -then- With a 3 minute running clock: Run 400m Max calorie airdyne in time remaining *rest 3 minutes, and repeat for a total of 4 rounds.

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Monday 5/23/16 #crossfitoakdalewhiteboard

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We are all loving having our good friends, Kelly and Juliet Starett of @mobilitywod in our San Rafael gym, but clearly Pete is the most psyched. #tjsgym #pete #mobilitywod

CrossFit Anywhere shared an image on Facebook

Bringing Color Back is Back and it's only a couple weeks away! Kick off the Summer with our annual partner competition at CFA Folsom on June 11th. Three events plus a floater...think traditional crossfit with a dash of the outdoors. Rx weights, Rx Gymnastics. Teams of two men or two women. Cash prize. Register at https://www.wodrocket.com/index.php/find-events?tab=event&event_id=2028&sub_tab=details

CrossFit Anywhere shared an image on Facebook

The 5th Annual Urban Hike took over San Francisco Saturday! Always a great event with Coach Clint.

South Tahoe CrossFit shared an image on Facebook

Results from the 2016 OPEN Team Competition: Overall Winners: Del's Team Superheroes (they'll get their name on this perpetual plaque this week) Individual Winners: (come grab your Trucker Hat if your name is on this list!!) RX Men: 1. Cory Hall 2. Justin Bruce 3. Patrick Kucich RX Women: 1. Tara Chiarpotti 2. Nichole Casto 3. Justeen Ferguson Scaled Men: 1. Tom Fernandes 2. Josh Doherty 3. Chris Hernandez Scaled Women: 1. Joleen Ferguson 2. Jen Spina 3. Sarah Roulias Masters Men: 1. Denis Gilbert Masters Women: 1. Shelli Mohr 2. Sherri Lindner 3. Katy Lindner Teens: Kat Wulstein 2. Grant Swift Most Spirited "Rocker": Nick Barclay Most Spirited "'Murican": Cassy Burnside Most Spirited "Superhero": Richie McGuffin Most Spirited "BootCamper": Susan Earnest

South Tahoe CrossFit shared an image on Facebook

Here's 18 year old STCF member Grant Swift competing in his first indoor Spartan Sprint. He finished the race in 40:20 at the AT&T Park in San Francisco this weekend! Nice work, Grant! And great facial expressions!!!

South Tahoe CrossFit shared an image on Facebook

#FittoFight #WomenWarriors #stcf #neverquit

American River Crossfit shared a link on Facebook

Check out Al and Kalie during yesterday's ARCFit self defense seminar. This was right before Kalie turned the tables and put Big Al on his back. Stay tuned for the second self defense seminar coming soon! TODAY'S WOD LIFT High Hang Clean + Hang Clean Every 2 minutes for 20 minutes (10 sets) -Increase load as proper technique allows METCON For Time: 1000m Row 20 Hang Power Cleans (185/125) 100 Double Unders Roughhousing is Good For You http://americanrivercrossfit.com/05-23-2016/

CrossFit Determination shared an image on Facebook

Happy Monday CFD! 5/23/2016 Skill: A) 3x5 snatch balance B) 3x5 OHS @ 60% WOD: 12min AMRAP 10 KBS 8 medball cleans 6 HR push ups

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CrossFit Monterey shared an image on Facebook

The last 10 days have been one for the ages for CrossFit Monterey: The The CrossFit Games California Regionals - Done. Xtreme Top Box Throwdown San Jose, CA - Done. Huge shout out to our members who competed this weekend in San Jose. We had 7 first time competitors which is a huge accomplishment. Yesterday, we quoted Theodore Roosevelt's 'Man in the Arena' excerpt from his speech, 'Citizenship in a Republic.' Each and everyone of you who show up to the gym on a daily basis, and perform the task at hand, day-in-and-day-out are truly the 'Man in the Arena.' The workouts are never easy (and if they are - go harder/faster) - yet you show up. The weights never get lighter - yet you show up. Pain is your new normal - yet you show up. Continue to show up -- you will most definitely know, that your "place shall never be with those cold and timid souls who know neither victory nor defeat." Huge week upcoming at CrossFit Monterey with 'Murph' book ending your week of training and beginning your Memorial Day Weekend Festivities. We hope everyone will join us this Saturday. -Coach Patrick Week of Training Monday May 23rd, 2016 MONDAY STRENGTH Back Squat - 20 rep max (+5lbs from last week) METABOLIC CONDITIONING 3 Rounds For time 10 Power Snatches (135/95) 30 Pull ups TUESDAY GYMNASTICS Hand Stand Pushup Progression METABOLIC CONDITIONING 3 Rounds - Run 1x 100m Mile Pace or faster 1x 300m Jog Recovery 2x 100m Mile Pace or faster 1x 400m Jog Recovery WEDNESDAY STRENGTH Snatch Pull (6 sec eccentric) + Snatch (75%) METABOLIC CONDITIONING 2 Rounds 1min KB Swings 70/53 1min Burpees 1min Double unders 1min Rest THURSDAY STRENGTH Pause Clean + Front Squat + Jerk (80%) - 1x4 METABOLIC CONDITIONING 100 Wall Balls 100 Calories Rower FRIDAY STRENGTH Deadlift 10 Rep Max (+5lbs from last week) METABOLIC CONDITIONING AMRAP 2min x 3 5 OHS 185/125 5 Muscle ups Rest 1min SATURDAY 'Murph'

South Tahoe CrossFit shared an image on Facebook

#FittoFight Our tribute to our fighters, Jen Spina and Renee Gorevin! Thanks everyone for coming out to the Open Team Competition Awards and BBQ - for a good cause! We love our community of athletes!

CrossFit Ready shared an image on Facebook

Team workout Sunday! "Holy Moly" Team of 2 80 C&J 115/55 20 burpees 800m row 20 burpees 80 wall ball 20/14 20 burpees 800m row 20 burpees 80 snatch 95/55 #crossfit #crossfitready #crossfitwest #thankYouTyler

CrossFit Monterey shared an image on Facebook

Day 2 of Xtreme Top Box Throwdown is underway!

CrossFit 580 posted on Facebook

Follow us on Instagram @crossfit580!

CrossFit Campbell shared a link on Facebook

CrossFit Campbell: Rest Day https://t.co/VaZQ7veqSy

CrossFit CSA posted on Facebook

Party WOD 5/22/16 Partner "Nate" Complete as many rounds as possible in 20 mins of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70/53 lbs Tag team style Round for round SCALED VERSION: 2 GI JANES 4 HR Push Ups or HSPU scale 8 kb swings

CrossFit CSA posted on Facebook

Endurance Wod 5/22/16 For time: 10 Bumper Plate Thrusters 10 Burpees 10 V-ups 10 Weighted Alt Walking Lunge With Oh Plates Run, 400 m 8 Bumper Plate Thrusters 8 Burpees 8 V-ups 8 Weighted Alt Walking Lunge With Oh Plates Run, 400 m 6 Bumper Plate Thrusters 6 Burpees 6 V-ups 6 Weighted Alt Walking Lunge With Oh Plates Run, 400 m 4 Bumper Plate Thrusters 4 Burpees 4 V-ups 4 Weighted Alt Walking Lunge With Oh Plates Run, 400 m 2 Bumper Plate Thrusters 2 Burpees 2 V-ups 2 Weighted Alt Walking Lunge With Oh Plates Run, 400 m

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It's feelin' like summer around here! Come get your sweat on at DeCO: - 8:15am endurance WOD - 10am free community class - coffee by The Molecule Effect

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CLOSED on Saturday! Come on over to the MTA Sportscenter and support all of the athletes competing in Grizzly CrossFit's Tandemonium!

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Come on As!

Front Range CrossFit shared a link on Facebook

As a three person team........ As many rounds in 7 minutes of: 5 power snatches, 135 lbs/95 lbs/65 lbs 10 box jumps, 24" box (20" box) 150 meter run 2 minute half time As many rounds in 7 minutes of: 5 burpee over box. 24" box (20" box) 10 front squats, same weight as snatches above 150 meter run Yes, I meant to write front squats.

CrossFit Brentwood shared a link on Facebook

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CrossFit San Ramon shared an image on Facebook

Xfit kids!!!

CrossFit Verve posted on Facebook

New WOD: 5 Rounds: As many reps as possible in 3 minutes of: 9 Russian kettlebell swings, 70#(53#) 6 Push ups 9 Air squats Rest 2 minute between rounds Post rounds and reps to comments and BTWB 7:30am class soaking in some sun before their run around the block. Over the past few weeks we have...... Click for more: http://www.crossfitverve.com/?p=20337

CrossFit San Ramon shared an image on Facebook

Crossfit san ramon! !!

CrossFit San Ramon shared an image on Facebook

Cfsr As night! So much fun and silliness!

CrossFit Station shared a link on Facebook

http://crossfitstar.com/2016/05/20/wod-saturday-may-21-2016/

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

#Repost @caitlinande15 with @repostapp. ・・・ What an amazing first day at the west super regional! Sitting in first heading into tomorrow! @progenex @mattmarshall4 @sunshikchang @cpernich @gymbabe7 @jlschroeder781 @andyrosenbaum #crossfit #crossfitgames #crossfitgirls #westsuperregionals2016 #boisecrossfit #boiserainbow #boisepowerrainbows #fitfam #fitness

The CrossFit Cube shared an image on Facebook

ⒷⒶⒸⓀ ⒾⓃ ⓈⓉⓄⒸⓀ Brownie Batter G-Butter get yours before it Sells out!!!! protein 10g Carbs 5g Fat 6.7g @gbutter #gbutter #brownie #deliciousness #iifym #crossfit #iamcube