13 Stripes CrossFit

1 ? We believe that 2021 is going to be your best year yet! To make sure that you reach all of your goals, surround yourself with motivated people that will cheer you on every step of your journey What goals are you setting for yourself this year JOIN OUR COMMUNITY! Schedule a free help session with one of our coaches at the link in our bio or https://13stripescrossfit.com/no-sweat-intro/ to set some ...fitness and health goals to reach in 2020! #13stripescrossfit #13stripesnutrition #getfit #healthyeating #healthyholidays #familygatherings #stayfit #stayhealthy #movement #nutrition #fitness #dauphincounty #harrisburg #linglestown #loseweight #nutritioncoach #weightlosscoach #personaltrainer #groupclasses #fitness #bootcamp #crossfit #fitnessforlife #fitnessatanyage #onlinetraining

Wishing everyone a safe, healthy, and BLESSED Christmas & holiday season

Check out the latest non-scale victory from member Becca! Keep up the great work! NSV: I can do 5 unbroken push ups! Push ups are a major weakness of mine and I’ve been consistently working them from an elevated box (20) during my workouts. Today I discovered I can do 5 chest to deck push ups. WHAT. 4 months ago I could barely do one! It’s the small victories, folks! Celebrate ‘em! Thanks to... 13 Stripes CrossFit, Cohle Performance Chiropractic & my husband Bob...by for constant support. #performancebasedgoals

DID YOU KNOW!! A lot of our members join our gym with their spouse, family member, or friend?! Joining with an accountability buddy is a great way to stay on track and creates a fun bonding experience to share together. Don’t have an accountability buddy to join with? NO PROBLEM! A lot of our members meet their new best friend RIGHT HERE in our gym! Link in bio for more info on how to get started TODAY

Our monthly Bring a Friday Day is this Saturday at 9AM! Grab your best friend, spouse, neighbor, or coworker and join us for a fun workout. Who are you going to bring? Tag them below! #13stripescrossfit#13stripescrossfitsouth #13stripesnutrition #dumbbellworkout #barbellworkout #harrisburg #linglestown #dauphincounty #yorkcounty #mechanicsburg #camphill #harrisburgfitness #cumberlandcounty #getfit #fitfamily #fitnesswithfriends #crossfitlife #sweat #bootcamp #enduranceworkout #personaltrainer #weightloss #nutritiontips #sweatyoga #crossfit #smallbusiness #goals #eathealthy #cleaneating

One thing we have learned over the past 9 months is that while COVID has changed how we live our lives day to day, it has brought out the need to prioritize healthy living and a lifestyle that protects your physical and mental health during these times. We have also learned that our community is full of strong people who support and motivate each other to continue no matter what life throws at them. Our full plan is being released to members today, but know that we have not g...iven up on providing the best possible experience for all of our classes and personal training clients in a safe and healthy way. We will be here in 2021 and beyond to serve our members, their families, and the entire surrounding community.

‘TIS THE SEASON FOR THE ANNUAL HOLIDAY THROWDOWN!! December 14-19, 2020 This year’s annual in-house competition is going to be spread out over the course of a week during normal class times to avoid having a single, larger gathering. Members will be randomly divided into teams and will have opportunities to earn points for their team over the course of the week. *YOU MUST REGISTER TO PARTICIPATE SO THAT WE CAN MAKE SURE YOUR ON A TEAM AND COUNT YOUR POINTS* This competition is free, open to all skill levels, and for members ONLY!! Join in for some Holiday fun!!! LET’S GOOOOO

EXCITING BRANDING ANNOUNCEMENT We are thrilled to finally share the new name of our business with you! (For those of you who may not yet know, coaches Cara and Andrew recently purchased the Harrisburg 13 Stripes location). ... WELCOME TO TWO WOLVES STRENGTH & CONDITIONING: HOME OF 13 STRIPES CROSSFIT!! Check out the slides for the story behind our choice in name Here’s a brief Q&A Will this still be a CrossFit box? YES. We are keeping our affiliate, and the affiliate name will remain 13 Stripes CrossFit. Rest assured, CrossFit classes will remain our primary focus!!! ...then why make the facility name change? There are a couple reasons for this. We wanted to lend some of our own personality to the branding and set a start of something new while paying homage to the original name. We also wanted the facility to encompass a broader inclusiveness for fitness programs we have plans to start in the future, such as a Barbell Club, yoga, and more! On the business side, we had to legally separate from 13 Stripes LLC so that Joleen and Leighton could continue to operate Dillsburg. WE ARE STILL VERY PRO-MILITARY That is one of the main reasons we wanted to keep the affiliate name as 13 Stripes CrossFit. We support our troops and are grateful for all of those who serve. If you have any additional questions, comments, or concerns, don’t hesitate to reach out!! We are very excited for what the future holds and can’t wait to start putting our plans into action!!

Try this At Home Bodyweight Version of the 12 Days of Christmas workout! You do the workout just like the song: 1 Burpee, 2 Side Lunges and 1 Burpee, 3 Broad Jumps 2 Side Lunges and 1 Burpee, etc.... Keep going until you get to the 12th round! If you’re looking to spice it up even more, grab a dumbbell and do the lunges and squats with weight. Let us know if you try it!

Check out this quick and easy recipe for a filling soup on a cold winter day. This recipe is a low-fat, three-step recipe that’s perfect for the culinarily-challenged and goes from raw ingredients to steaming soup in less than 10 minutes. One serving contains 5% of your daily sodium intake, whereas an equivalent portion of a typical canned soup contains 55%. High quantities of vitamin A and fiber only add to this soup’s appeal.... Ingredients: Frozen carrots 10 oz Hot water 1 cups Vegetable or chicken bouillon 1 cube Skim milk cup Ginger, grated 1 tsp Honey 1 tsp Directions: Put all ingredients into blender, and puree. Warm in microwave for 2 minutes. Garnish as desired, and serve hot. Makes 2 servings (386 g/ serving). Recipe Prepared By: Jennifer Broxterman, Registered Dietitian & Lisa Doerr, BScH Foods & Nutrition student

Time to get swole and flexy! Join us on location or virtually for YOD class at 7pm tonight! The class is to be done barefoot and requires NO EQUIPMENT! What is YOD? "YOD stands for Your Own Determination (and Yoga of the Day, a nod to our friends in CrossFit who have WOD’s, or Workout of the Day). Your Own Determination means that you get to decide the intensity level of your practice. The class is designed to hit every aspect of your physical fitness while creatin...g mindfulness, and awareness of your body. It incorporates strength, flexibility, balance, speed, power, endurance, agility, and coordination." HERE’S A SAMPLE CLASS BREAKDOWN: 20-minute Power Yoga Warm-up Sun salutations A & B to fully warm up the body Active poses within a flowing sequence Set intentions and build community 25-minute Strength and High-Intensity Interval Training (HIIT)Work your upper body, lower body, and core individually and together Learn how to integrate exercises into full body movements (compound movements) Use your own body weight and focused attention to experience the full expression of each exercise 15-minute cooldown and savasanaRestorative yoga postures designed to bring the body back to a balanced state Acknowledge and appreciate the resilience and strength of your being Rest and relax in savasana so you leave class feeling fully rejuvenated YOD is the perfect complement to any fitness practice! During class, you will feel your muscles burn and feel your mind and body will be at peace by the end of class.

SNOW DAY RECIPE from our Registered Dietician, Emily! Try out these energy bites for an easy breakfast, quick snack, or sweet treat! Let us know what you think

Wrapping up Thanksgiving week with Awful Annie The energy and support on the floor was awesome today! Looking for something new in your workout routine? Looking for a room full of people to encourage and support you during EVERY workout? Check out the link in our bio to schedule a FREE intro session

Happy Thanksgiving Thank you all for your continued support this year! We are grateful for each and every one of you. We hope you all have a safe and blessed holiday!

Grab a partner (& stay socially distant, of course), and get ready to THROW DOWN!! Don’t miss out on this epic partner WOD to kick off your Thanksgiving