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 400m Run Then 2x through: 7 Burpees 7 Toes to Bar 7 Wall Ball Shots End with 400m Run Strength Back Squat 5@65% 1RM, 3@70% 1RM, 1@75% 1RM, 1@80% 1RM, 1@85% 1RM, 1@90% 1RM, 1@95% 1RM, 1@ New 1RM Metcon 14 Minute EMOM: 40 Seconds On/20 Seconds Off Max Effort KB...
Warm Up 800m Row Then 2x through: 10 PVC Pass-thru Lunges 10 Strict Press with PVC 10 Drop Snatches with PVC Strength 12 Minute Power Clean EMOM Minutes 0-2: 3@70% 1RM Minutes 3-5: 2@80% 1RM Minutes 6-8: 1@90% 1RM Minutes 9: 1@95% 1RM Minute 10: 1@97% 1RM Minute 11:...
Warm Up 5 Minute Row (talking pace) Then 2x through: 5 Hand Release Push-ups 7 Burpee Pull-ups 9 OHS with PVC Strength Dumbbell Bench Press 4x8 Superset with strict temp (2-0-1) max-effort pull-ups. Metcon "17.4" 55 Deadlifts (225/155) 55 Wall Ball Shots (20/14) 55...
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