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CrossFit Harrisburg posted on Facebook

We are sponsoring 2 families that could use some Christmas help, see Frankie or sign up sheet in lobby. MONDAY CrossFit Light 630am Metcon (No Measure) Strength: – 3 Rounds- 10-15 Barbell Hip Thrusts (with 3 sec. pause at the top) 10-15 Goblet Squats (with 3 sec. pause at the bottom) 10-20 X-Band Walk Metcon (AMRAP – Rounds) EMOM 12 1: 10 Ring or Parallette Pushups 2: 20 Russian Swings 3: 45 sec Handstand Hold Cash Out: 500m Row CrossFit KIds Shoulder Press Metcon (AMRAP – Rounds and Reps) 2, 6:00 AMRAPs, rest 3:00 in between 12 mountain climbers 6 pull-ups or 6 monkey hangs 12 jumping jacks Skill work 1:00 max rope climbs (use low rope for sub) 10 hollow rocks CrossFit Push Press (5×5 increase each set) 5 sets of: Push Press x 5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps, weighted if needed Rest 90 seconds Metcon (Time) 5 Rounds 30 Wall Ball 20/14 10/9 15 Pull Ups 5 Dead Lifts (315/225)

CrossFit Harrisburg posted on Facebook

Here’s the list for one of the families. I’m not quite sure how to line all this up. Any ideas or anybody want to help organize this? 11 year old Boy Shirt – M (14/15) Pants – 14/15 Shoes – 6.5 Wish list: Educational Games, Bicycle, Cars, Building toys and drawing supplies 13 year old boy Shirt – 16 Pants – 16 Shoes – 7-7.5 Wish list: Bicycle, board games and anything NY Giants (especially Odell Beckham) 15 year old girl Shirt – XL Pants – 16/18 Shoes – 10 Wish list: Perfume, make-up, nails, Bath and Body Works 16 year old girl Shirt – Sm Pants – 7/8 Shoes – 9 Wish list: Perfume, make-up, nail polish, camera (wants to be a photographer) 18 year old girl Shirt – Sm Pants – 7 Shoes – 8 Wish list: Make-up, hair, gift cards (wants to be physical therapist)

CrossFit Harrisburg posted on Facebook

Thursday, 9am only Friday, 630am Light, 9am, 10-12 open gym, noon only. No evening classes Friday. TUESDAY Metcon (Weight) Take 10 minutes to build to a heavy Front Squat, and then with apx 80% of that Every 3 minutes, for 15 minutes (5 sets) of: Front Squat 4 to 6 reps Metcon (No Measure) Every minute, on the minute, for 15 minutes (5 sets each): Minute 1 – 10 Ring Dips Minute 2 – 10 Toes to Bar Minute 3 – 15 Russian KB Swings Pick on challenging weight on the KB swings. Metcon (No Measure) Three sets of: Supine Ring Rows x 10 reps Rest 30 seconds Side Elbow Plank x 45 seconds each side Rest 30 seconds

CrossFit Harrisburg posted on Facebook

No CrossFit classes this Saturday. We are hosting a USAW Weightlifting certification. THURSDAY Back Squat Six sets of: Back Squat Set 1 – 3 reps @ 75-80% Set 2 – 2 reps @ 80-85% Set 3 – 1 rep @ 85-90% Set 4 – 3 reps @ 80-85% Set 5 – 2 reps @ 85-90% Set 6 – 1 rep @ 90-95+% Go for 1 rep pr if close. Rest 2-3 minutes between sets Record the heaviest single Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 10 minutes of: 10 Toes to Bar 10 Russian KB Swings 70/53 10 Mtn climbers 400m Run (Time) Max Effort 400m Run

CrossFit Harrisburg posted on Facebook

Wednesday CrossFit Light 630a CRAZY 8’S Metcon (Time) 8 Rounds 8 Pull-Ups 8 KB/DB Goblet Squats 26/20 8 Push-Ups 8 Box Jumps 8 KB/DB Push Press (each side)26/20 8 Wall Balls 8 Ab Mat Sit-Ups 8 KB/DB Reverse Lunges 26/20 After All 8 Rounds Are Complete: 800m Run CrossFit Kids WEDNESDAY Skill work Overhead squat Metcon (AMRAP – Rounds and Reps) AMRAP in 7 mins of: 7 Overhead Squats 10 Box Jumps Metcon (Distance) Partner row/wallball 6 mins 10 wall balls row for distance 500m Row (Time) Max Effort 500m Row CrossFit Paused Front Squat (4×5) Four sets of: Front squat with 3 second pause at bottom. Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps Rest 60 seconds Metcon (AMRAP – Rounds and Reps) Complete as many rounds and reps as possible in 15 minutes of: 115/75 Deadlift x 1 rep Hang Power Clean x 1 rep Front Squat x 1 rep Push Press x 1 rep (You must perform 5 burpees any time the bar is dropped.

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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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