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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

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

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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 Ready shared an image on Facebook

Supper club success. #crossfitready #crossfitwest #crossfit #supperclub

CrossFit 38 Degrees North shared an image on Facebook

I was stoked to get the coaching staff over to my house for a coaches dinner a couple weekends ago. I was reminded of just how lucky I am to be surrounded by such a talented and caring team. I couldn't imagine this community without these guys leading the way. We missed you Kyle H! http://crossfit38degreesnorth.com/blog/

CrossFit Ready shared an image on Facebook

Free gymnastics class at CrossFit West tonight at 5:30pm! Come checkout George of the gymnastics! #crossfit #crossfitwest #crossfitready

808 CrossFit shared an image on Facebook

Did you know that every 2 seconds, someone in the US needs a life-saving blood transfusion? Donating blood is always the first thing I do when the @crossfitgames season is complete. On Saturday, September 24th, from 8am to 1pm, we will be hosting a blood drive at the gym. If you'd like to donate, please see @ciderkate or myself for an appointment time. @crossfit808 @bloodbankhawaii @jasonkhalipa @nc_fit @progenex @roguefitness #crossfit808 #bleedblue #crossfit808blooddrive #avawillwin #bloodbankofhawaii

CrossFit Danville shared a link on Facebook

CrossFit Danville posted an article
CrossFit Brentwood shared a link on Facebook

http://www.crossfitbrentwood.com/wod-7272016

Front Range CrossFit shared a link on Facebook

The FRCF Summer Camping Trip Thursday, July 28th – Sunday, July 31st The FRCF Summer Camping Trip is coming up this weekend. We will be up there from Thursday afternoon through Sunday afternoon. Feel free to come up anytime between those four days/three nights. We have people coming up just for one night, so if that is your only option, you won’t be alone. [ 189 more words. ] http://frontrangecrossfit.com/crossfit-workout-72816-thursday/

CrossFit Verve posted on Facebook

New WOD: For time: Run 1 mile 200 Double unders Row 2K meters Post times to comments and BTWB It’s pronounced La Croy, just like the word “enjoy” but without the “enj” and add in “cr” instead. Fake Sweeteners Make You Crave More Sweets. . . say...... Click for more: http://www.crossfitverve.com/?p=20782

Big Horn CrossFit shared an image on Facebook

No one showed up for the 6:30 class, sad Coach Hilary. Today had lots of running- coincidence? I think not. I see you cherry pickers!

Lifeworx Fitness posted on Facebook

Programming for Advanced CF: 7/27/16 Warm up with 3 Rounds on the :30 40Ft Bear Crawl 7 Barbell GoodMornings 7 Barbell OH Squats 7 Pullups With a Running Clock: 0-5:00 Complete 25 Clean and Jerk 135/95 5:00 - 10:00 700M Row 10:00 - 16:00 2 Rounds: 15 Deadlifts 225/155 15 HSPU 16:00 - 21:00 Run 800M 21:00 - 25:00 50 Wallballs 20/14

CrossFit Brentwood posted on Facebook

Well, no one signed in for 5pm and projected high temperatures of 105. I'm going to assume no one wants to workout in those temps and take that class off the schedule. See ya'll at 6pm!

Lifeworx Fitness shared an image on Facebook

Lifeworx Fitness shared an image on Facebook

Have you heard?!? Lifeworx has a brand new class for you to try! Our SPRINTERVAL class is a no-nonsense blast of cardio and toning to get you sweaty and give you lasting results! *45min class! *no experience necessary *all fitness levels welcome *M/W/F at 7:15am and T/Th at 8:15am Grab your fitness buddy and come try it out today! $20/class or $175/month

MBS Crossfit shared an image on Facebook

Let's hear it for Debbie! Graduated CrossFit Light with flying colors. Such a joy to have in class! Look forward to seeing her in regular wods soon

Lifeworx Fitness posted on Facebook

Snatch 5x1 @85% WOD ALT EMOM 12 2 Rope Climbs 8 Shoulder 2 OH (135/95) 12 Box Jumps (24/20)

Mat-Su CrossFit posted on Facebook

The WOD is up! Wed, 7/27/2016 AKWC null Wed, 7/27/2016 Crossfit null https://syncapp.wodhopper.com/gym/11480/#scoreboard-date=07/27/2016#autoOpenWod=t #wodhopper

Boise CrossFit posted an article
CrossFit Refinery posted an article
Mat-Su CrossFit shared an image on Facebook

COMPETITOR 12 Deadlift 9 Front Squat 6 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load * Cannot break movements up ATHLETE 12 Deadlift 9 FrontSquat 6 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load * Cannot break movements up HEALTHIER 9 Deadlift 6 Front Squat 3 Push Press 75’ Overhead Barbell Walk 5 Rounds – NFT * Find your heaviest load

CrossFit Deco shared an image on Facebook

Mobility YAY! More fun to coach than to do, we know... #youllthankuslater #mobilityiskey #swollandflexy #nowliftallthethings #crossfit #crossfitdeco #crossfitmobility #romwod #squattherapy #squatcleans #denverfitness #denvergym #denverliving #cityofdenver #denvercrossfit

CrossFit Station shared a link on Facebook

http://www.crossfitstation.com/daily-wod/2016/7/26/wod-wednesday-july-27-2016

CrossFit Prestige shared an image on Facebook

July 27, 2016 “Weightlifting Day” 1) Snatch 5x1 of the following complex: Snatch High Pull + Power Snatch + Squat Snatch 2) Clean 5x1 of the following complex: Clean High Pull + Power Clean + Squat Clean 3) Back Squat 1x10, 1x8, 1x6, 1x4, 1x2

CrossFit Soul shared an image on Facebook

⠀ Drop by Saturday at 11AM for our FREE community class! Tag a few friends to come try out a free session at Soul. All skill and fitness levels are welcome!

29th Street CrossFit shared an image on Facebook

They're here...... Check with your #coach to pick up orders! #crossfit #crossfitwynwood #cfw

CrossFit 305 shared an image on Facebook

WOD 1 gets released tomorrow! Any guesses? Hint: it's barbell heavy.Sign up link is in bio. Use code SWAMP16 for a deal. #CrossFit #themonsterseries #competition #fitness #miami #fortlauderdale

CrossFit 305 shared an image on Facebook

WOD 1 gets released tomorrow! Any guesses? Hint: it's barbell heavy. Sign up link is in bio. Use code SWAMP16 for a deal. #CrossFit #themonsterseries #competition #fitness #miami #fortlauderdale

CrossFit North Alpharetta shared an image on Facebook

HUGE ANNOUNCEMENT! We've partnered with Former NFL PRO, Tim Lester, to bring the BEST (in reputation and results) in Speed, Agility and Quickness training to Forsyth County. All on our 2,500+ square foot indoor turf. Enrollment is now open. Classes are limited, so call ASAP to guarantee a spot. 8-18 yrs Sundays 3-5PM Tuesdays and Thursdays 5:30-7:30PM

29th Street CrossFit shared an image on Facebook

Today we grind. #OnATuesday #GrindHarder #TrustTheProcess #Process #Crossfit

CrossFit HD shared an image on Facebook

Life lately at HD

CrossFit Soul shared an image on Facebook

Today's Workout: W/L Hang Power Clean Technique INT and ADV Hang Power Cleans Find a heavy triple . CONDITIONING AMRAP 15 10 Deadlifts (155/110) 10 Hang Power Cleans 200m Run . #cfsoul #teamSOUL #crossfit

CrossFit East Decatur posted an article
CrossFit Soul posted an article
CrossFit Peachtree posted on Facebook

Tuesday July 26th A. Clean Pulls 5@70%, then 3x5@80% B. Bench press 10@60%, then 3X10@70% C. For Time 75 Burpees *at the top of every minute 5 Thrusters 95/65, the wod starts with burpees though.

CrossFit North Alpharetta shared a link on Facebook

Such a great couple of humans right here. Check out the latest featured athletes! http://crossfit30004.com/featured-athletes-barney-and-margie/

CrossFit Rx posted an article
The CrossFit Cube shared a link on Facebook

CrossFit Atlanta shared an image on Facebook

Congratulations to Atlanta Old White Rugby Club, winners this past weekend of the South 7 a side championship. They advance to nationals in 2 weeks.

CrossFit S3 posted on Facebook

S3 Conditioning Tuesday: For Time: 20 Push Press (135/95)(95/65)(75/55) 40 Box Jumps (24/20)(20/16) 60 KBS (1.5/1.0)(1.25/.75) 80 Walking Lunges (Total) 100/80 Calorie Row

No Excuses CrossFit shared an image on Facebook

#MondayMotivation #Workout #Exercise #HappyHour

CrossFit S3 posted on Facebook

Remember NO Conditioning Class Tonight At 6 PM Tell A Friend!

Carolina CrossFit shared an image on Facebook

#Repost @steven_l_k (via @repostapp) ・・・ @carolinacrossfit at the top as always!!! #CarolinaCrossFit #tablerock #allthewayup

CrossFit S3 posted on Facebook

S3 Conditioning Monday: 6 Rounds: 5 Manmakers (40/25)(35/20) 10 Burpees 15 Ab Mat Situps 30 Double Unders (60 Singles+10 DB Hops) 400 M Run

CrossFit North Fulton shared an image on Facebook

Holly RXs Heavy Fran this morning! #stronglikeagirl

CrossFit South Cobb shared an image on Facebook

In and out of the gym! #crossfitsouthcobb #CFSCathletes

CrossFit Pulse posted an article
North End CrossFit posted an article
North End CrossFit posted an article
CrossFit Rife posted an article
CrossFit S3 shared a link on Facebook

Don't forget to sign up for the annual AMRAP 4 Autism event!: http://crossfits3.com/2016/07/weekly-update-july-25th-july-31st/

CrossFit Indulto shared a link on Facebook

A. 21-18-15-12-9-6-3 Row calories Deadlift 185/135 B. 3 sets not for time: 15 ghd 15 good mornings #45 http://crossfitindulto.com/2016/07/25/72516

CrossFit S3 posted an article
CrossFit Rubicon shared an image on Facebook

Monday, 160725

No Excuses CrossFit posted an article
CrossFit Woodbridge posted an article
CrossFit Woodbridge posted an article
CrossFit Woodbridge posted an article
CrossFit Iconz shared a link on Facebook

CrossFit Fairfax posted on Facebook

Monday, 07/25/2016 Part I: 12 minute alt. EMOM- -ODDS: 30 ft. handstand walk or 30 sec. static hold against the wall -EVENS: 20 seconds cumulative L-hold from a pull up bar Part II: -5 Ground-to-Overhead (135/95) -7 lateral burpees -9 wall ball shots (20/14)

Carolina CrossFit shared an image on Facebook

Monday July 25th, 2016 Hip flexor mobility + A. Back squat, build to a tough set of 6 B. Alternating DB step-ups, 3 x 16 total; 2:00 rest + 12:00 AMRAP: 21 wall balls 15 box jumps 9 bike cals