Monthly Archives: October 2017

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New Session This Week: Saturday Morning CrossFit Endurance

Programming is up for the week. :)

If you’re feeling up for testing your mettle, come hang out with us starting this Saturday from 830-10am. Programming structured in 12-week cycles will get you ready for triathlon and duathlon season; however, a commitment to racing isn’t necessary to train with us.

The first few weeks we’ll be “easing in.” No swimming or cycling (save for some misery on the Assault bike) will be in the program until after Thanksgiving. This Saturday morning session is open to all current CrossFit York members and is also an available drop-in for CrossFitters training at other CrossFit gyms. Non-CrossFitters will have to attend intro sessions prior to dropping in, as the workouts will still contain strength (power and Olympic lifts), conditioning (plyometric movements), gymnastics, and other CrossFit-specific programming.

Our Saturday morning 10:00am WOD will continue to be free and open to the community.

See you Saturday morning. :)



Thanks for an AMAZING MEET!

CrossFit York and the White Rose Barbell Club hosted the 4th annual White Rose Barbell OPEN this past weekend, and we couldn’t have done it without our amazing members, volunteers, and sponsors!

We’re also THRILLED to say that three of our home athletes who competed QUALIFIED for big meets! Taylor Rorhbaugh qualified for USAW Nationals and Milan and Makenna Mack both qualified for Youth Nationals. We love our lifters and our community!

Thanks again to everyone who spent a portion of their weekend supporting athletes. The energy was positive and inspiring. Programming will be up shortly–we are recovering from the busy weekend. :)

White Rose Barbell Open and a NEW CrossFit Endurance Session

This weekend is the 2017 White Rose Barbell Open. There is no community WOD on Saturday, and no sessions on Sunday. If you’d like a good workout, however, sign up to help out loading the bar for our lifters. We guarantee you’ll work up a little sweat, running out on the platform and slinging plates. There are also spots to volunteer in other capacities: helping to run the registration table, helping to announce the lifters, and helping to run the clock. See Madeline or Rusty if you have questions! All volunteers will get a free meal voucher from our food vendor, The Busy Bee, who will be on site serving food from their delicious market menu.

Looking for a new challenge?

Beginning on Saturday morning, November 4th, we’ll be offering a CrossFit Endurance session from 8:30-10am. This session will include longer distance programming including running, biking, and swimming (as well as some of our regular CrossFit accessory movements!!) to prepare for springtime duathlons and triathlons. Our first session will include experienced triathletes, who will give us newbies some insights as we prepare. The CrossFit Endurance session will be open to all members; however, programming will prepare athletes for specific races beginning in April.

Take a look at this week’s programming!


Did You Know…?

…that the fitter you are, the more affordable your life insurance rates could be?

Did you *also* know that Rusty and Madeline are life insurance reps? If you’re in the market for a policy — or if you’d like more information — hit us up. :)

Take a look at this week’s programming–definitely designed to improve your fitness!!

Upcoming Events to Look Out For!

Saturday, 10/14: CommUNITY WOD is the 5k to benefit Logos Academy! Remember to register and meet us at Logos Academy for this Saturday WOD (the race is at 9:00am!!). Don’t show up to the box at 10am… We’ll be hanging out at Logos recovering from the race by then. :)

Saturday and Sunday, 10/28-29: The White Rose Barbell Club Open! If you’d like to compete, register ASAP, as slots are filling fast. There won’t be a Saturday or Sunday WOD or Sunday morning lift that weekend… BUT if you’re interested in getting a workout anyway, you can sign up to be a loader for a session (we promise you’ll break a sweat!!). Sign up sheet will be available this week!

Holiday Schedule:

Thanksgiving: Turkey Day WOD at 10am.

Black Friday: One Holiday WOD at 10am.

Christmas Eve: Regular Sunday Schedule (830am lift; Twelve Days of Christmas WOD at 10am.)

Christmas Day: Gym is Closed.

New Year’s Eve: Regular Sunday Schedule (830am lift; 10am WOD)

New Year’s Day: One Holiday WOD at 10am.

Programming for this week is up!


Workout of the Day on October 14: Run 5k

Join us on October 14, 2017, to to honor one of York County’s own heros, Chief Wayne W. Ruppert Senior. The inaugural CommUNITY & Cops 5k Run/Walk is being held in the memory of Chief Ruppert, the grandfather of Coach Melony Kearns.

“The purpose of the 5k is to raise funds for The Wayne Ruppert Memorial Scholarship, which was started by my grandmother Gail Ruppert a few years ago,” said Melony. This scholarship provides funds for children to attend Logos Academy, a K-12 school.

Melony feels the race honors her grandfather and represents Logos Academy. “Working with youth was one of my grandfather’s passions as a police officer. It was his way of reaching his community and improving it one child at a time. If he could work with a juvenile and teach them some tough love in a way that showed them how much value they had, if he could reach one life and turn it around, that meant the world to him. Logos has a similar mission as far as improving the lives of the kids in the community.”

Melony is excited the race will honor her grandfather and what he stood for. “I think it’s so great that kids today will be getting the opportunity for a better education experience through Logos because of my pap and his spirit that lives on in his surviving family.”

This race begins and ends at Logos, with the route heading from Logos Academy on W. King Street to the rail trail, then south on the rail trail towards York College, turning around just past the college. There will be a cookout and block party after the race where the police officers will be serving hot dogs.

Right now, 11 CrossFit York athletes are registered and we’re hoping to see the whole community participate since the 5k will be the WOD for the day! Help us support Melony and be a part of this race that’s bigger than just any 5k.

To sign up:

This week’s programming!