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Come out for our inaugural co-ed doubles WOD SLAM! This two person team event (one male, one female) will showcase York Revolution’s Santander Field, and will be a strictly an open event. No scaled or Rx divisions — everyone will complete on a LEVEL playing field (get it?)! There won’t be anything you can’t do… but there will be plenty that you will excel at! Grab your favorite gym buddy and come out for FOUR WODs! All teams are guaranteed four workouts because all teams will compete in the final.

“Clean and Jerk Home Run Derby” –> Hit a clean and jerk, run the bases.

“Swing for the fences” –> A creative kettlebell WOD!

“Stadium stair sandbag fun” –> Not your normal sandbag carry.

“World Series WODs” –> A series of tests of skill and strength to be announced the day of the competition.

We’ll start early and go hard…. no spending your entire Saturday waiting hours for heats to begin. Come out, play hard, and then visit our beautiful downtown York sponsors for shopping and dining.


If your team is the FIRST to register from your box, you get a 25% discount on entry fees ($75 instead of $100)!

white rose bar and grillnutsaboutgranolaScreen Shot 2015-07-27 at 4.22.46 PM06_Revive_Rx_Horizontal_Reversed (no background)


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.

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!

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.


Screen Shot 2014-11-19 at 10.11.55 AM


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.

White Rose Barbell Open — September 20, 2014


Register at our Eventbrite event page!


USAW Sanctioned Meet (Sanction Number: 08-14-06)


REGISTRATION LIMITED TO FIRST 75 ENTRIES; if registration is closed, please email Madeline (madeline@crossfityork.com) to be placed on a wait list. If there is enough interest, we will possibly open additional sessions.


For your registration to be complete, you MUST email the following information to Madeline (madeline@crossfityork.com):


Date of Birth and Age


Weight Class (USAW Weight Class Designations)

USAW Number

Competition Status (Novice = 2 or fewer USAW meets; Master = older than 35; Youth = younger than 17; Open)

Club Affiliation (if any)

Coach(es) Name(s)

T-shirt size

The Healthy Addiction Newsletter: May 27, 2014

Download The Healthy Addiction Newsletter: May 27, 2014

Plyo: What’s going on right now?

Amazing work this weekend for our Memorial Day Weekend Three-Hero Series! Those of you who came out for 1, 2,  Screen Shot 2014-05-26 at 9.36.02 PMor all 3 of our Hero WODs did some fantastic work honoring those who gave their lives in service of our country. A special shout out to those of you who finished when you didn’t think you could, who used the prescribed weight even though it made the workout nearly impossible, and who wore a weighted vest for four miles of running plus squat cleans, box jumps, and weighted lunges for “Hidalgo” on Monday.  For coverage with video and photos from Sunday’s WOD which honored Chris Wrinkle, check out John Pavoncello’s report for the York Dispatch.  A special thanks to Lindsay and Michal, who shouldered the bulk of the coaching this weekend. All in all, they wrangled a total of 91 athlete workouts over three days.


Endurance: What’s coming up?

Bar Belles: Women’s Weightlifting and Conditioning:

The first 8-week cycle for women’s weightlifting will begin on Saturday, June 14th at 830am. The program will be free for CrossFit and Whiterose Barbell members and will be open to non-members for a fee. Bring a friend to show her how lifting heavy is an amazing boost for fitness!!

Registration is required; forms will be available at the box this week. Please see your coach to sign up. If you have questions contact Madeline (madeline@crossfityork.com).


Summer Youth Weightlifting Program

For 10-17 year-olds. Begins June 18 from 10:30-12:30 on Mondays, Wednesdays, and Fridays.  Forms will be available this week; see your coach or check crossfityork.com for more information.


June 21 and 22: CrossFit Total testing. Follow the link on the CFY group page, or go to crossfityork.com and click on SPECIAL EVENTS to sign up, or contact Tony (tony@crossfityork.com) for more details.


July 4th: The CrossFit York Summer Classic will be held at Santander Field, where the York Revolution play. Rusty and Tony are busy coming up with the most fun, creative workouts for this event. The team competition will host both scaled and Rx 4-person co-ed teams (2 men, 2 women). Click on “Special Events” on crossfityork.com for more information and for the link to register your team!  Additionally, we will need volunteers to work as judges and registration officials for the competition. Please contact Madeline if you are interested in helping as a volunteer!


Heavy: CrossFit York athletes being awesome!Screen Shot 2014-05-26 at 9.40.05 PM

Ken Sweigart and Andrew Wagner both medaled this weekend in the Anytime Duathlon in Forest Hill, MD this weekend! The duathlon consists of a run, bike, and run. Additionally, they each completed a Hero WOD this weekend!  Nicely done!