081101

! GRAND OPENING !

today will more than likely be a day of "rolling" WODs

we have bumpers, rings, pullup bars, kettlebells, rowers, open area, and of course huge tires.

expect any combos...don't worry of your fitness or experience level it will for sure be a blast.

081031

! Happy Halloween !

While blind folded or in the dark perform the following:

3 rounds for time of :

Dead lift 185#, 10 reps (use tape to mark your hand position so you can "feel" where they go)
push-ups, 15 reps
sit-ups, 20 reps

* if you have a Halloween costume put that on too

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Anyone still carve pumpkins? we've come a long way from the ol' three triangles and square teeth

081030

Thursday

Back by popular demand...we will resume daily WODs

4 rounds for time of the following:

500 m row

wall ball (20# med ball, 10' target), 20 shots

35# kb swing, 20 reps

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081020

Session times:

Monday - Friday

6:00 AM, 7:00 AM, 11:00 AM, 6:00 PM, 7:00 PM

Saturday:

8:30 AM, 9:30 AM

Please let us know if there are times more convenient for you.

Typical session:

warm-up

skill work

WOD: trainer's choice

cool down

Comments? please post

081017

Friday

"Golfer Ron"

Max rounds in 20 min. of the following:

burpee w/ jumping ring dip, 5 reps
Diagonal 35# kb swing , 10 reps (5 reps per side)
squat, 15 reps

"Diagonal swing"- stance is as a regular kb swing. Start the kb on one side of your body, generate the power out of the hips and use torsional rotation to bring the kb over the opposite shoulder & above your head.
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"Golfer Ron" is CrossFit York's member #001.
Crossfit York will extend the special named WOD to the remaining new members up to #025
#002, #003,#004, #005 are in the works.

081016

Thursday

Max rounds in 20 min of:

20" box jump, 15 reps
wall ball, 15 reps

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081015

! OPENING DAY !

WOD: (show up to find out)

To commemorate Crossfit York's member #001, we will develop a WOD and name it after that person...Rule(s): first completed and received membership application wins.

081014

Tuesday

For time:
1 mile run
sit-ups, 20
.75 mile run
sit-ups, 40
.5 mile run
sit-ups 50

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081013

Monday

with a continuous running clock perform the following:

1 pull-up on the first minute

2 pull-ups on the second minute

3 pull-ups on the third minute...continue until exhaustion

post time/ pull-ups reached

The community has been pretty quiet lately hopefully this will get you pumped

2 MORE DAYS!

before :-(

after ;-)

081012

Sunday

5 rounds for time of the following:

20" box jump, 20 reps
95# hang clean, 20 reps

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081011

Saturday

3-3-3-3-3

Clean & Jerk

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081010

Friday

3 rounds for time of the following:

20 burpees
800 m run


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081009

Thursday

"Slow down Fran"
21-15-9

dead hang pull-up
95# front squat
95# push press


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081008

Wednesday

weighted muscle-up , 1 rep
or
weighted pull-up & weighted dip, 1 rep

Continue to add weight until failure

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081007

Tuesday


max rounds in 20 min of:

185# dead lift, 10 reps
Burpees, 10 reps

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081006

Monday

3 rounds for time:

Diagonal kb swings, 25#, 10 reps per side
(start outside of one leg and swing towards and above opposite shoulder, standard posture rules apply, head up, straight back, push through heals)
20 push ups
20 supermans (lying face down & arms extended above head, lift arms & legs simultaneously)

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081005

Sunday

3 rounds for time:

1k (run / row/ bike)
40 squats
40 sit-ups

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081004

Saturday

Does anyone hear bells ?
Maybe it's just Jason & Lindsey...today is their BIG day & to celebrate let's bring back a CF York original ( at least I think it is)

"Love & Hate"

Complete as many rounds as possible in 20 minutes of :

Your most "loved" exercise & Your most "hated" exercise

Post workout & results in comments

081003

Friday

5 rounds, increasing weight per round of :

clean, push press/jerk, back squat, push press/jerk, front squat, 5 reps


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081002

Thursday

5 rounds for time:

100 double-unders (200 single-unders)
5 Muscle ups ( 20 pullups & 20 dips)

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