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 200m Run Then 2x through: 10 Knees to Elbow 10 Air Squats 10 KB Swings 20 Double Unders 200m Run Strength Front Squats 10@50%, 9@55%, *8@60%, 7@65%, 6@70%, *5@75%, 4@80%, 3@85%, *2@90%, 1@95%-New 1RM For sets with asterisk, superset with 3x10 Reverse Bench...
Warm Up 4 Floor Runs Then 3x Through: 3 Wall Walks 6 Wall Ball Shots 6 Med Ball Squat Cleans Skill Work Handstand/Walk Progression & Practice Metcon 800m Run (buy in) Then 3 Rounds: 25 Push-ups 25 Box Jumps 25 Pull-ups 400m Run (cash...
Warm Up 500m Row (talking pace) Then 3x Through: 7 Air Squats (3 second hold at bottom of squat) 9 Walking Lunge Steps 7 Sot Presses with PVC 30 Second Paleo Chair Hold Strength Drop Snatch 1@ 70%, 1@ 75%, 1@ 80%, 1@ 85%, 1@ 90%, 1@95%, 1@95% or New 1RM Metcon "Nancy...
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