2018: Celebrating Ten Years of CrossFit York

In July 2008, Rusty opened CrossFit York. He had to travel to Michigan for his CF-L1. This week’s fun CrossFit York history fact: Dave Castro and Adrian Bozman were on Rusty’s seminar staff (i.e., they indoctrinated him!) and he’s met Greg Glassman.

It was the first affiliate in South Central Pennsylvania; currently, there are over 14,000 CrossFit gyms world wide. When CrossFit York opened, there were only 395. CFY is number 396. We have some history.

In celebration of our 10 year anniversary, we’ll have monthly challenges and mini-celebrations throughout the year. This month, we’ll be holding a social media contest! Our goal is to get 2,000 “likes” on Facebook–as of this writing, we have 1,978.

In order to be entered in a drawing for a free month of membership, post a PHOTOGRAPH of something cool happening in the gym on Facebook with a CrossFit York check-in! OR can also post to Instagram with #crossfityork in the caption.

Each post will be counted as an individual entry–and you can post up to once per day between now and the end of January to be eligible.

on the horizon

We’re getting lots of questions about another big event happening this year–our move! If you haven’t heard, the building we currently lease has been sold to the York Heritage Trust. The Trust is working to raise the money to renovate the entire building to house museums and administrative offices. CrossFit York will move into renovated space about 3 blocks away on Market Street, in the building that the Book Emporium currently inhabits. While the exact move date is not yet set, we anticipate moving sometime between May and June, though this date may be changed based on when our new building will be ready. Most importantly–we DO NOT anticipate any substantial disruption of your regular workout schedule (though we may have some “moving day” WODs; remember, we’re all about functional fitness!!).

This week’s programming is up!

Coach Spotlight: Melony Kearns!

Still on the fence about signing up for our Nutrition with Flexible Templates course?  Here’s some more information: 1) it’s not like any of the other nutrition challenges we’ve done before (no teams, no points)! 2) each participant will receive a personalized macronutrient profile 3) each week will feature food hacks and recipes that can easily be adjusted for each person’s goals 4) each lesson will feature the most up-to-date research in the science of nutrition  5) each participant will have daily access to our nutrition counselors to answer ongoing questions.

Registration will close on Saturday, January 6.

Coach Spotlight: Melony Kearns!

Melony began CrossFit in 2014 when she was training for her first figure competition.  She was looking for something challenging to improve her physique and overall fitness. Her first workout was 3 rounds for time of 400 meter run, 20 toes to bar, and 10 alternating pistols on each side.

She earned her CF-L1 in 2016 and has been coaching since.

Melony loves CrossFit for the community.  “I’ve met some of my best friends at CrossFit York.” Her favorite movement is the deadlift: “not only does it directly translate to life skills (i.e. picking up heavy shit), it is the most weight I can move so it’s automatically awesome. That being said, it is also my LEAST favorite to clean up.”

After becoming a coach Melony has learned that “you need to be aware of people’s limitations. Some people, such as myself, will push themselves through injuries, which can result in even worse injuries in the long run.”

Since starting CrossFit Melony’s fitness has gotten better and her lifting numbers have improved. She also won the figure competition that prompted her to try CrossFit, and she’s won several powerlifting meets and one Olympic meet in her weight class. 

Come to the evening classes to catch Melony; she’s back after surgery and is looking to be better than ever. 

Programming for this week is up!

New Year, New You!

Just a couple of reminders as we get ready to leap into the new year next week!

There will be ONE HERO WOD at 10am on Monday, January 1. Plan accordingly!

On January 8, the Nutrition with Flexible Templates Course begins. If you are looking to dial in your nutrition, learn about macro nutrients, discover new ways of meal planning and prep, and have some serious support in getting the results you want out of the gym, you’ll want to sign up for this course. 


Holiday WOD and Potluck!!!

Hey all!! It’s beginning to look a lot like, well, you know, snowy and gross if you ask me. (Sorry to all you snow lovers.)

This Saturday will be our HOLIDAY WOD and POTLUCK! Come for the Saturday 10am WOD, and stay to share a meal and fellowship with your favorite, fittest friends. <3

Bring a dish or some such to pass! The gym will provide some protein and some beverages; you may also bring your choice of holiday beverage to enjoy (or share!)

We’ll have some contests: Best ugly sweater! Best holiday socks! Heaviest holiday snatch! Heaviest holiday clean jerk! ;)

We’ll have an optional white elephant gift exchange. Bring a fun wrapped gift with a value limit of $15 to participate.

Please RSVP on the CFY Members FB event or email madeline@crossfityork.com so we can plan for protein quantities!!

And here’s this week’s programming!


Sam Fullam Hosts the York Pop-up Shop at CrossFit York

Do you know someone in need of free winter clothes? Scarves, hats, coats?

Saturday and Sunday, November 18 and 19 from 8am to 5pm, CrossFit York will host the York Pop-up Shop, organized by Sam Fullam.

Regular workouts will remain scheduled that weekend.

Sam’s goal is to help those in need before winter hits. And plenty of people have more than they need, so the shop will redistribute the plenty to people who have less.

So far Samantha has collected 100 bags of donated clothing. She estimates she’ll have over 250 bags of clothing to redistribute during the Pop-up Shop. These bags include men’s, women’s, and children’s clothing along with hygiene products. She’s had 150 people help her collect clothes and sort them throughout this project.

 The event is being held for anyone in our community who may benefit from donated items. Sam said, “Anyone is welcome.”

If you’re thinking that her name sounds familiar, that’s because she’s Joe Fullam’s (THE Joe) oldest daughter. She’s also running for Hallam Borough council. So if you live in Hallam Borough, consider a vote for Samantha on November 7th. Samantha said, “Community engagement is important to me. A community that is engaged is safer, happier, and overall more efficient in making decisions that better its residents. I want to see the people of Hallam using our parks and talking to their neighbors more. My goal is to strengthen the connection between the people of the borough, the local small businesses, and the local government.” Clearly, from the work that she’s doing to help others, her heart and hands are committed to strengthening community.

Programming for the week is up. :)

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!


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: www.logosyork.org/5k.

This week’s programming!

Who is YOUR Ride or Die?

This week’s programming is up! 

So… who is your ride or die?

Have you chosen your partner for the CrossFit Team Series yet???

If you want an opportunity to WOD. SO. HARD you guys. Sign up and get on the leaderboard.

This year is all about the twos: two-person teams will take on two sets of workouts over two weeks. It starts September 20 and ends October 2.

It’s gonna be fun. Some challenging WODs. Think sweat angels and high-fives and “I-haven’t-gone-that-hard-in-months!” Y’all need to bring it.

Still on the fence? Read about Dexter and Christina. They’re what CrossFit is all about!