Summer 2015 Special (Corporate, Educators, Healthcare)

Screen Shot 2015-05-26 at 9.33.14 AMYour neighbors at CrossFit York want you to come down and see what we’re all about. Our Summer 2015 Special offers your first introductory month for $75, a 25% discount. That introductory month includes 6 Reset Classes, designed to develop your fundamental skills and prepare you to work out safely in our regular sessions. After your first month, you will be eligible for any of our regular membership packages at a 20% discount!

We welcome anyone who works in education, healtcare, or at any local corporation to participate in this offer! Sign up before June 30, 2015 to take advantage of this special.

Summer Reset classes are M,W,F at 6am and M-F at 12 noon and 630pm. Once you’re finished with the Reset classes, you have the balance of the month to attend unlimited sessions, including CrossFit, weightlifting, and strongman courses. Our classes run all day, so finding one to fit your schedule shouldn’t be a problem!

Need more information first? CrossFit is a proven safe and extraordinarily effective method for meeting ANY health- or fitness-based goal, whether you’re looking to lean out or get faster and stronger. You do not need to prepare or “get fitter” before joining; we prepare you in our Reset classes. Our program offers you real-world fitness, which makes you better at simply moving through everyday life. Each session is run by a CF-L1 certified coach (though most of our coaches have additional certification). All sessions are small-group instruction, so that you are always working out with a coach’s supervision and encouragement. The workouts are programmed from a variety of movements that all translate to real-world functional fitness. We also have nutritional counseling available.

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USAW Youth Weightlifting Summer Program

Screen Shot 2014-05-19 at 11.35.26 AMYouth Weightlifting Flyer 2015

Weightlifting is the single most effective and efficient method for increasing strength and speed, which are transferrable to any sport whether it’s wrestling, tennis, hockey, lacrosse, track/cross country, soccer, football, etc. Weightlifting improves coordination, agility, balance, power output, and cardiovascular strength.

Weightlifting is also a growing sport, with many opportunities for young lifters to compete both locally and nationally. The White Rose Barbell Club and our USAW-certified coaching staff have successfully developed youth, junior, senior, collegiate and masters lifters to compete at the national level. In the summer program, athletes will train with our coaches to improve fitness, improve sports performance, and to have an opportunity to compete in the USAW-sanctioned White Rose Barbell Open on September 19-20th.

Open to students aged 10 – 17; athletes will be grouped according age and ability.

Session 1: Mondays and Wednesdays from 1030am-1200 from June 22 – July 15
Session 2: Mondays and Wednesdays from 500-630pm from July 27 – Sept 2
Cost per session: $175.
Cost for both sessions: $280.

Email for more information and to register.

Register a team for our OG Hopper League!

kool aidIt’s time to get your team together for CrossFit York’s OG Hopper League!
Teams of 2 men and 2 women will compete once a week in true hopper-fashion; we’ll pull the WOD at the start of each evening.

League will run for 8 weeks on Thursday nights throughout the summer, beginning June 25. The final league competition will be held at Santander Stadium on Saturday, August 15.

Cost for each team: $350. Each team may register a roster of 3 men and 3 women for substitution purposes. All substitutes must be listed on the roster and only registered team members will be eligible to compete.

Standards for competition: at least one team member should be able to perform the following movements:

  • Ring Muscle ups
  • Chest to bar pullups
  • Handstand push-ups
  • Pistols
  • Double Unders

Capacities for Hopper WODs will not exceed the following loads:

  • Clean & Jerk 155#/115#
  • Snatch 135#/75#
  • Thruster 115#/65#
  • Deadlift 285#/205#

To register: submit the form below and use the Paypal button to complete your transaction!


We will make three changes to our regularly-scheduled programs, beginning the week of Monday, April 6:

1. RESET SESSIONS. These sessions replace our old intro sessions, and they serve BOTH to introduce our new athletes to our fundamental movements AS WELL AS to allow returning athletes (who have taken time off for whatever reason) to “reset” — to ease back into CrossFit gradually. These sessions are open to all our athletes, and are offered Monday, Wednesday, and Friday at 6am and Monday through Friday at 630pm.

2. SECOND SUNDAY STRONGMAN. On the second Sunday of each month (this month it’s April 12th), Tony will lead an additional strongman class for those interested. Second Sunday Strongman will follow the regular Sunday WOD at 11am. Contact Tony ( for further details.

3. WHITE ROSE BARBELL TRAINING SESSION: Saturdays, 830am. Open to athletes currently following the weightlifting or powerlifting programming.

New Sign-In Policy

Beginning April 1, athletes will be required to sign in to the session they plan to attend by 930pm the evening before.

By signing in, you will guarantee that the session will run, as a session without sign-ins may not run. Also, signing in allows us to schedule additional coaches for larger classes when necessary.

If you do not sign up, we cannot guarantee that the session will be available.

Please begin signing NOW in so that any problems (i.e. login/username issues) can be worked out before April 1. If you need assistance with a username/password, please contact Rusty ( and he will set you up!

To sign up, go to and click on SCHEDULE. Scroll to find the session you wish to sign up for, and click on that session:

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[click image for larger screenshot]

If you are not logged into your profile, you will have to log in to your profile (you received account information via email when you first signed in):

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Once you are logged in, it will show the status of the session, with the number of spaces available in the class. Click on “reserve spot”:

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You will then get a confirmation that your place is reserved in the class:

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You are now officially signed in!

If you would like to put a link to the calendar on your mobile device for quick access, you can follow the instructions here from Zen Planner directly (iPhone and Adroid).

KAREN FOR BALLS *** Registration Deadline Extended!! ***

redwallballRegister by WEDNESDAY March 25st, 2015, to ensure your team gets T-shirts.

[We will continue to take registrations up until the day of the event; after Wednesday, t-shirts are not guaranteed!]

KAREN FOR BALLS APRIL 4, 2015 at 10:00am

3-person teams (men’s and women’s) will make 450 wall ball shots for time. The ball MAY NOT touch the ground (there will be a penalty), and the same team member cannot catch his/her own throw.

Women’s teams will use a 14# ball and must hit a 9ft target.
Men’s teams will use a 20# ball and must hit a 10ft target.
All reps must include a full-depth squat.
NO co-ed teams.

Cost is $90 per team; all proceeds fund education and research to find a cure for testicular cancer.

Please fill out the form below and follow the PayPal link to register your team! Help us kick cancer in the balls!

Team Name

3rd Annual Karen for Balls

redwallballAPRIL 4, 2015 at 10:00am!

3-person teams (men’s and women’s) will make 450 wall ball shots for time. The ball MAY NOT touch the ground (there will be a penalty), and the same team member cannot catch his/her own throw.

Women’s teams will use a 14# ball and must hit a 9ft target.
Men’s teams will use a 20# ball and must hit a 10ft target.
All reps must include a full-depth squat.
NO co-ed teams.

Register by March 21st, 2015, to ensure your team gets T-shirts.

Cost is $90 per team; all proceeds fund education and research to find a cure for testicular cancer.

Please fill out the form below and follow the PayPal link to register your team! Help us kick cancer in the balls!

Team Name

CrossFit Open 2015!

Screen Shot 2015-02-12 at 6.25.23 PMThe 2015 CrossFit Open is coming up!! For our newer members who might be unfamiliar with the Open: Each year CrossFit holds a 5-week open competition that allows ANYONE interested to register and compete for a spot in the regional competitions. Winners of the regional competitions are then sent to California in July to participate in the CrossFit games.

Each Thursday night, from the end of February to the end of March, CrossFit releases an “Open WOD” with standards for performance. Participants have until the following Monday to complete the workout in front of a certified judge and submit their score online.

Screen Shot 2015-02-12 at 6.58.36 PM<– An example WOD from last year’s Open.








This year, CrossFit York will run the Open workout as our FRIDAY WOD. We will provide multiple judges/coaches for each session to accommodate our registered participants. We encourage all our athletes to participate in the Open for the experience of having a judged workout and for the added friendly in-box competition. All competitors will also have the benefit of seeing how they stack up by state, by region, and against other local boxes.

Screen Shot 2015-02-12 at 7.00.36 PM<– An example of a scorecard, used to keep track of good reps in the Open WODs.






If you are interested in registering but would like more information, ask any CFY coach for more information, or you can find more information on the official CrossFit Games site as well. 

Currently, the following CFY athletes are registered for the OPEN: Ken Sweigart, Rusty Mirasol, Madeline Dahlke, Alyssa Elliot, Andrew Wagner, Joe Fullam, Melony Grove, Steve Kearns, Ernie Seigle, Larry Schlaline, Jason Sneeringer, Michal Tyson, and Adam Fiero.

Additionally, all your coaches and the coaching mentorees in our mentorship program are busy getting their judges’ certification so they are prepared to encourage you to complete every rep properly… because if you don’t… NO REP!

Lift 4 Liz

It’s an annual practice here at CrossFit York to draw on our amazing athletes to help out the community. We’ve held fundraisers for everything from the Children’s Home of York to the efforts to fight testicular cancer.


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For this Thanksgiving holiday, it’s no different. On Black Friday (November 28th) at 10:00am, we’ll hold a fundraising workout to contribute to the Lift for Liz cause. Liz Custer is a local mother of four who in late 2013 was diagnosed with colon cancer. It has since expanded to her ovaries and other areas. She is receiving chemotherapy treatments, surgery, and general care at Penn Hospital in Philadelphia, PA. Her husband Isaac, who is the brother of CrossFit Hershey co-owner Caitlin Steel, has had to resign from his coaching position in order to better care for her and their children.

Proceeds from this WOD will contribute directly to the Custer’s medical expense account.



The details:


WHEN: Friday, NovScreen Shot 2014-11-19 at 10.17.09 AMember 28, at 10:00. Warm up and cool down will be built into the session, as usual. We’ll be running heats to accommodate as many athletes as we can!


WHERE: CrossFit York 147 W Philadelphia St (Rear), York PA 17401


WHAT: Lift 4 Liz WOD is a 10 minute AMRAP:

40 cal Row

30 Wall Ball Shots (20/14#)

20 Box Jump Overs (24/20″)

10 Shoulder to Overhead (135/95#)

*Score will be total number of reps.

Scaled athletes will select their own WBS weight, box height and barbell weight. Athletes may always, as usual, scale up.



HOW MUCH: We recommend a $10-20 donation, but any amount will be greatly appreciated and will be put toward helping the Custer Family.

White Rose Barbell Open Information

The White Rose Barbell Open is nearly upon us. Here is some pertinent information for lifters, coaches, and spectators.


Download the START LIST. This is an XLSX file.


Sign up to volunteer to help our meet run smoothly!


There is no fee for coaches or spectators.


LOCATION: The meet will take place at CrossFit York, located at 147 W Philadelphia St (Rear), York, PA 17401. Your GPS should bring you straight here. From downtown York, if you’re traveling on Philadephia St east (it’s one way), you’ll make a right onto Pershing Ave.


PARKING: is available BEHIND the building in the gated lot; additional parking is located across Pershing St as well.


FOOD: We will have a caterer offering hamburgers, chicken, sausage, and grilled wings as well as some side items and beverages for sale. Additionally, Smoothie King will be on site selling smoothies. We will also have FitAid, a recovery drink, available for sale.


VENDORS: York Barbell and Lululemon will be on site for a portion of the weekend selling items.