Blog

Monday 07Oct13

News and Notes:

1. We are ordering hoodies.  They will be in a light grey/green (called “military”) and navy.  Both are a “heathered” color.  I have posted the pictures on our FB group page.  The sign up sheet will be at the gym until the middle of next week.  Cost is $35.  Pay when you sign up.  No exceptions.

2. If you are interested to doing the Lift Up Luke event on the 19th and you would like a shirt for the event, sign up TODAY!  If you do not sign up today, you will get your shirt around Oct 30th.  We are currently in the Top 10 nationally with sign ups so let’s keep the sign ups coming!  Invite non-CrossFitters as well.  There will be an alternative workout for them to complete if they wish.

3. We have two more weeks to get some clothing together for the Lebanon School District.  There are boxes on the right as you enter to put items.  All sizes welcome!

4. Yoga TONIGHT.  GET THERE!  Please, this is now built into your membership (if you are Unlimited Monthly) so take advantage.  We harp so much on depth on squat and mobility so take advantage of this!

 

Fitness

A. Bent Rows 4×10

B. Work up to a heavy clean in 10 mins

 

C. “DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 STO

*Rx’d= 155/105

 

D. 15 Plank Walk outs

 

Performance

A.  Tall Drop Snatch 4×2

B. Work up to a heavy snatch in 10 mins

 

C. “DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 STO

*Rx’d= 155/105

 

D. 3×10-15 Evil Wheels (use the BB from the workout)

 

CONTACT US

Address:

75 Acco Drive Suite 6-7
York, PA 17402

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