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CrossFit Harrisburg posted on Facebook

Don’t forget Sunday Funday Social Event this weekend. Panthers Game & grill out, 12:30pm. Bring a side to share, chairs and friends/family. We will be grilling chicken + burgers. If you want to throw something else on the grill, feel free!

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CrossFit Harrisburg named official sports performance training facility of Ragin’ Bulls Athletics. BY PHIL FURR ON SEPTEMBER 9, 2016 One of the primary missions of Hickory Ridge High School Athletics is to offer our student-athletes every available opportunity to excel on the playing fields while becoming lifelong participants in a healthy lifestyle. As an athletic department, we are pleased to announce a new partnership with a local Harrisburg business that helps us further meet those goals. Hickory Ridge High Athletics is proud to team with CrossFit Harrisburg, the Official Sports Performance and Training Facility of the Ragin’ Bulls, to offer an optional, afterschool, CrossFit training facility to our student-athletes at a fraction of the cost of comparable programs. For more information, contact CrossFit Harrisburg for details. www.crossfitharrisburg.com

CrossFit Harrisburg shared an image on Facebook

Welcome back UNCC Students! If you’re looking for a new box near campus, come check us out. Good luck on your 1st week back Niners! #uncc #49ers

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

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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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