CrossFit Lancaster, Become What You Are.
CrossFit itself is defined as that which optimizes fitness; Constantly varied functional movements performed at high intensity. Most importantly, CrossFit breeds community. This community spontaneously arises when people do the workouts together. The community of CrossFit is a key component of why it’s so effective.
The primary goal of Crossfit Lancaster is to provide the location, programming, and coaching you need to get better. To that aim, our first and most important job is to teach you how to move your body efficiently, to move loads correctly, to push the envelope of your comfort zone well past its current boundaries, and to challenge you to be comfortable with being uncomfortable. Your job as a Crossfit Lancaster Athlete is to define your “better”. You can do so in any way that you see fit: be a better athlete, parent, partner, friend, worker, person, really any way at all that you want to be better. It is our firm belief that the training you will do here will not only make you stronger and faster, physically and mentally, it will give you the confidence you need to improve literally every other aspect of your life.
We want to help you get there. Clearly, crossfit is not just another exercise fad, and Crossfit Lancaster is not just another gym. We’ve been around long enough to know what works, what is effective and affective in your life, and what is not. Our primary concern is you! Is this too much to ask of a gym in a warehouse without a single elliptical machine or any mirrors? Give yourself 6 months and see what happens. Learn more about Crossfit Lancaster today by visiting our about us page.
Warm Up (as a class) 3x Through: 50ft Burpee Long Jump 7 Toes to Bar 5 Ring Dips 3- 30 second Paleo Chair Weightlifting Front Squat 5x3 (65%, 70%, 75%, 80% & 85% of your 1RM FS) Subset with 5x5 Floor Levers (Control hips and legs to the floor) Metcon: Fight Gone...
Warm Up (as a class) 500m Row, Then: Bring Sally Up! Then 2x through: 5 Ninja Jumps 5 Pull-Ups 5 Burpees Weightlifting 3x8: Dumbbell Bench Press Super-set with Dumbbell Row Your coaches will help you choose a comfortable weight. We are working on mastering these...
Warm Up (as a class) 3x Through: 5 Floor Runs 10 Wall Balls 10 PVC Thrusters 10 Toe Touches 10 Superman Holds Weightlifting 20 Minutes to find a 1RM Deadlift Metcon: 9 Minute EMOM 5 Goblet Squats (24/16) 10 Russian Kettlebell Swings (24/16) *For this WOD the goal is...
Mondays-Thursday: 5:30am, 7:00am, 9:00am, Noon, and 6:30pm
Friday: 5:30am, 7:00am, 9:00am, Noon, and 6:00pm
Monday-Friday: 7:00am and 9:00am