Do you want to work on a particular skill but are not sure how to progress it? Or do you just want someone to help you improve your technique? Join us on Friday night at 5:30 for open gym with the coaches. We will be on hand to work with you on a 1-on-1 basis. Hope to see you there!
Next Morning Induction - 29 April
The next morning induction begins on Tuesday, 29 April, at 6 am. Classes will run every Tuesday and Thursday through 15 May. If you are interested in attending this course, please go to our Schedules page to register.
Core Class - 18 April
Come join us at 5:30 pm on Friday night for a core circuit! See you there!
Mobility Session - 04 April
Join Rachael on 04 April at 5:30pm to work on your thoracic mobility! See you there!
April Evening Induction
The 6 session CrossFit Harrogate induction for April 2014 has just been launched.
It will start on Monday 31st March and run each Monday and Wednesday at 20:30 and on a Friday at 19:00.
During the course, you will learn the fundamentals of CrossFit and experience a CrossFit workout in each session. You will make new friends, learn a new way to train and have a lot of fun. Places are limited so sign up today on www.crossfitharrogate.com/schedule.
April Morning Induction Begins on 01 April
Our next morning induction course begins on 01 April and finishes on 17 April. Classes will run from 0600 to 0700 every Tuesday and Thursday morning for the duration of the three weeks. If you are interested, please go to our website (www.crossfitharrogate.com) and sign up via the Schedules tab. Hope to see you there!
Core Class - 21 March
Join us on Friday, 21 March, for our monthly core class! Class starts at 5:30pm. See you there!
Sport Relief 2014
Date: 12:30 - 22nd March 2014
Venue: CrossFit Harrogate
FAMILY AND FRIENDS WELCOME (regardless of age or ability)
Sport Relief, a brilliant excuse for a social, a fun workout, share some snacks and drinks and raise some cash.
We kick off from 12:30 with some team workouts to complete a CrossFit style Sports Relief mile. Wearing red is encouraged but having fun is mandatory!
Bring some food or drink to share and some cash to donate!
See you there...
Mobility Session - 7th of March
Join Rachael on Friday, the 7th of March, to work on a bit of shoulder mobility. Class will begin at 5:30. This session is free for those with unlimited membership and £5 for those with off-peak membership. See you there!
March Morning Induction
Our next morning induction course begins on 04 March and finishes on 20 March. Classes will run from 0600 to 0700 every Tuesday and Thursday morning for the duration of the three weeks. If you are interested, please go to our website (www.crossfitharrogate.com) and sign up via the Schedules tab. Hope to see you there!
March Induction - Just Launched
The 6 session CrossFit Harrogate induction for March 2014 has just been launched.
It will start on Monday 10th March and run each Monday and Wednesday at 20:30 and on a Friday at 19:00.
During the course, you will learn the fundamentals of CrossFit and experience a CrossFit workout in each session. You will make new friends, learn a new way to train and have alot of fun. Places are limited so sign up today!
We look forward to welcoming you to our community!!
February Monthly Challenge
The challenge for February is max number of sit ups in one minute. We will give you chances to do this challenge during class but feel free to give it a go during open gym or whenever the clock is running! Good luck!
CrossFit Games Open
There is still time to sign up for the CrossFit Games Open! If you haven’t already done so, go to the CrossFit Games website (www.games.crossfit.com) and sign up. It is a fantastic experience! The five workouts will be programmed into the normal classes each week so there will be no extra effort required from you. So go ahead and challenge yourself!
Mobility Session: 7th of February
This month Rachael will be focusing on hip mobility. If you are interested, come join us at 5:30 on Friday, the 7th of February. See you there!
0900 Class Canceled on 18 January
Due to the Lion's Pride Challenge Competition on 18 January, the normally scheduled 0900 adult class is canceled. However, all Teens, Kids and Little Ones classes will be held as normal.
Lion's Pride Challenge WOD's
Below are the WOD’s for the Lion’s Pride Challenge! All eight teams will compete in the first three WOD’s and the top three teams will compete in the final event. At the end, the winning team will be announced and will have bragging rights for the year!
We ask that all competitors arrive at the box at 12:30 to sign in, receive their shirt, pay for their entry fee if they have not already done so, and warm up. The competition will begin at 13:00.
Please note that the first WOD has scaling options. Athletes have the option to complete the WOD Rx, with scaling option 1 or scaling option 2. However, athletes cannot pick and choose between scaling on the different movements (i.e. if you choose scaling option 1, then you will complete 5 x ring rows, 10 x press ups on knees, and 15 x air squats). Athletes will need to establish their scaling option for this WOD when they sign in (timeline below).
Wod 1:
400m run/500m Row
Then
8 Rounds**
5 x pull ups (rx)/ring rows (1) /jumping pull ups (2)
10 x press ups (rx)/press ups on knees (1) /press ups on knees to large box (2)
15 x squats
Then
400m run/500m Row
**1. Athletes must choose a scaling option when they sign in. It is not possible for an athlete to change their chosen scaling option during the WOD.
2. Only one team member is working at a time during the 8 rounds and each team member must complete two rounds each.
3. The next team member cannot start their round until the athlete before them completes a full round.
4. The eight rounds cannot start until all athletes have completed the run/row.
5. The second run/row cannot start until all eight rounds are complete.
WOD 2:
10 minutes for all team members to establish a 1rm clean.
WOD 3:
AMRAP 12*
150m row
6 burpees
* Only one team member is working at a time.
Then the Top 3 Teams move on to WOD 4:
Chipper (in cannon)
50 Double Unders/150 single unders
40 abmat sit ups
30 GTOH with plate 20/10
20 box jumps 20/16
10 STOH 20/15
We expect that the competition will finish around 17:00 but as we all know, the best laid plans rarely survive! If you have any questions, please email me at kate@crossfitharrogate.com or find me at the box this week. Good luck to everyone and see you on Saturday!
Lion's Pride Challenge Teams
Here they are!
Team 1
Mel Milner
Claire Curtis
Blace Eckols
Niall McAllister
Team 2
Rachel Beale
Ella Kon
George Simpson
Mark Boxall
Team 3
Ash Fitzgerald
Kieran Dowler
Sally Beale
Paul Ellul
Team 4
Betsy Eckols
Kylan Dowler
Craig Milner
Chelsea Weitzel
Team 5
Jonny English
Colette Kon
Carl Aveyard
Natalie Bradley
Team 6
Jill Martin
Anneka Thompson
Ash Milns
Steve Henderson
Martin Harris
Team 7
Angie Fairclough
Tom Irwin
Jenni Carlin
Steve Beale
Team 8
Sue Henderson
Katie Wilson
Paul Bilham
David Kitchen
Hoodie Order!
We are putting together a second round of the hoodie order. If you didn't get one before Christmas or would like to order another one, please sign up at the desk. We would appreciate it if you could place your orders by 24 January. Please let us know if you have any questions. Thanks!
Mobility Session - 3 January
Hope the thoracic mobility has been going well! This Friday we are on ankle mobility. If you struggle to get into a low squat, can't pistol, or if you can't stand 4 inches from a wall and still touch the wall with your knee (keeping your heel on the floor) you need to be there. See you at 5:30 pm Friday.
January Inductions
There are still a couple of spaces left in the January induction courses. Come give it a go and change your life.
The induction course is 6 sessions long during which you will learn the base CrossFit techniques, get a great workout, have some fun and make some new friends!
To sign up go to www.crossfitharrogate.com/schedule/ scroll down to the calendar view and select the "courses" tab. Then pick the course that you would like to attend.
Look forward to seeing you all next week!!!