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) 500m Row Floor Length Bear Crawl Floor Length Burpee Long Jump Floor Length Butt Kicks Floor Length High Knees 500m Row Strength- Clean and Jerk 5x1- Heavy single *Warm up to a heavy single. Heavy single should be between 90-95% of your 1RM. The...
Warm Up (as a class) 100 Double Unders Then 3x: 10 Thrusters with PVC 10 Strict Press with PVC 10 Pass Thru Lunges with PVC 10 OHS with PVC Strength- Bench Press (Superset with Max Rep Pull-Ups) 5@75% 1RM, 5@80% 1RM, 5@85% 1RM Then: Load bar with 105% of 1RM. Hold...
Warm Up (as a class) 500m Row Then 2x: 15 Wall Balls 10 Med Ball Cleans 5 Wall Ball Sit Ups Skill- Gymnastics Work For 15 minutes, work on a gymnastics skill that requires work. You can work on the following: Pistols, Handstand Walks, HSPU's, Pull Ups, Muscle Ups,...
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