Free First Friday WOD — July 3 @ 6:30pm

Screen Shot 2014-05-26 at 9.36.02 PMCrossFit York offers you our FREE FIRST FRIDAY Workout… 630pm on July 3rd! No experience necessary; no fitness level required. Just show up in some comfortable clothes and be ready to move! Our enthusiastic, friendly coaches will be waiting to introduce you to the most effective workout method ever. And then at 730, when you’re done, you can walk to Holy Hound, White Rose, First Cap, Tutoni’s, Mudhook, the Waterway, the Left Bank, Essan, or any other downtown venue and bask in the glow of our amazing downtown community. You have nothing to lose in coming out to see what we’re all about. Drag a friend and promise them a beer after. First Fridays are about fun at CrossFit York.

OG Hopper Team Registration

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It’s time to get your team together for CrossFit York’s O.G. Hopper League!

(Want to participate, but don’t have a team? Click over to our FREE AGENT REGISTRATION PAGE!)

We’re kickin’ it old school, back when you were a little scared of unknown WODs but found comfort training with friends.

Teams of 2 men and 2 women will workout once a week in true hopper-fashion; we’ll pull and post on Facebook the WOD at 8am on the day of the evening WOD.

League will run for 8 weeks on Thursday nights from 7:30pm-8:30pm throughout the summer, beginning June 25. The final league WOD 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:

  • 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#

* with the exception of max capacity style ladder WODs

Basic Expectations:

  • tons of fun with the opportunity to WOD with athletes from other local boxes
  • typical workout time approx 20 min.-40 min.
  • potential for more than 1 WOD / night
  • substitutions for the current day may be made up until the first WOD has started. The same 2 males & 2 females must participate for the duration of the evening.
  • scaling or modifying any movement is permissible; however, the score for that WOD may not be higher than a team performing at Rx’d

Details:

Modalities:
< 20 min: AMRAP, For Time (with cap)
<10 min: AMRAP, For Time (with cap)
capacity ladder

Other:

12 teams max
total work time for each team will be approx 20 min for each night.
Plan on two heats for non capacity ladder-style WODs.

Example nightly format:

  • 2 heats of AMRAP 20
  • 2 heats of capacity ladder (max rep at final weight tiebreaker) & 2 heats of AMRAP 10
  • 2 heats of AMRAP 10 + 2 heats of AMRAP 10

[Capacity Ladders can include any barbell movement and stones.]
example: Clean & Jerk- progress through the barbells (10-20# increments)




Free Agent Registration

kool aidInterested in getting in on the Thursday night fun this summer, but don’t have the time to put a team together? Sign up as a free agent! We have a pool of athletes who are looking for other team members… it’s just a matter of a little coordination — and we’re happy to do that work for you.

And remember: registration gets you 7 weeks of awesomely fun team hopper workouts, as well as the multi-event final at Santander field in August!

You don’t have to be a beast to come out and have a fun team workout! Remember that capacities for Hopper WODs will not exceed the following loads:

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

Also, ONLY ONE team member needs to be able to perform the following movements: Chest-to-bar pull-ups, HSPU, pistols, and DUs. So we’ll make sure every team is properly equipped!




Three-month Summer Kick-off

Screen Shot 2014-07-20 at 6.04.53 PMLooking to jumpstart your fitness this summer? Sign up for our three-month summer kick-off package! For $195, you get a 90 consecutive day membership (beginning on your first date of attendance) to include all introductory (Reset) sessions and unlimited CrossFit and lifting sessions.

Must purchase the package by June 30, 2015 to be eligible; must begin 90-day membership by July 30. Summer membership package is non-refundable. This package is only available to first-time members; renewing and prior members are not eligible.

To purchase, please use the form and secure PayPal button below, and then click on a green Reset class on our Schedule Page to reserve your spot! It’s that easy to Reset your health and fitness this summer with CrossFit York.


Member’s Name:
Member’s phone number:



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 workout 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, healthcare, 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 madeline@crossfityork.com 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!




ANNOUNCEMENTS

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 (tony@crossfityork.com) 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 (rusty@crossfityork.com) and he will set you up!

To sign up, go to crossfityork.com 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

WORKOUT:
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.

Specifications:
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