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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!

CrossFit Harrisburg shared an image on Facebook

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

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

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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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