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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

CrossFit Harrisburg posted on Facebook

Monday CrossFit Light 630am Back Squat (4 Back Squats Every Other Min for 16min) Work up to a heavy set of 4 Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 20 DB Snatches, alternating 15 Push Ups 200 Row CrossFit Metcon (No Measure) Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Rope Climb x 1-2 ascents Station 2 – Strict Handstand Push-Ups x max unbroken reps Station 3 – Alternating Pistols x 20 reps Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 5 Chest-to-Bar Pull-Ups 10 Ring Dips 15 Wall Ball Shots (20/14 lbs)

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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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