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CrossFit Harrisburg posted on Facebook

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.

CrossFit Harrisburg posted on Facebook

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)

CrossFit Harrisburg posted on Facebook

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

CrossFit Harrisburg shared an image on Facebook

Front office is restocked! Newly added in: About Time Pre-workout, new flavors in pancake & protein, CFH Open 2017 shirts & UNCC 49er CrossFit Club shirts! Shirts available to all.

CrossFit Harrisburg posted on Facebook

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

CrossFit Harrisburg posted on Facebook

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

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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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