CrossFit Harrogate

𝐀𝐓𝐇𝐋𝐄𝐓𝐄 𝐎𝐅 𝐓𝐇𝐄 𝐌𝐎𝐍𝐓𝐇

Congratulations Tracey Birchall 🥳 Our Athlete of the Month for July! 🤝

Trace has been part of the CFH family for almost 6 years and her consistency, positivity and commitment make her a pleasure to coach. She has a real drive to move as well as she can, often keeping the weights at a comfortable level to focus on technique before loading the bar. That patience and dedication have really paid off and the progress she's made over the last few months has been fantastic to witness💪

And of course, no mention of Trace would be complete without talking about her gym wardrobe... we're convinced she has a matching pair of trainers for every outfit! 👟😂

CFH quick fire Q&A 🔥

🗣️ 𝐓𝐞𝐥𝐥 𝐮𝐬 𝐡𝐨𝐰 𝐲𝐨𝐮 𝐠𝐨𝐭 𝐢𝐧𝐭𝐨 𝐂𝐫𝐨𝐬𝐬𝐅𝐢𝐭 ❓Ten years ago a friend dragged me to a CrossFit partner workout telling me that I would love it... they were right! I've been here ever since.
🗣️ 𝐆𝐨𝐚𝐥𝐬/𝐚𝐬𝐩𝐢𝐫𝐚𝐭𝐢𝐨𝐧𝐬 𝐟𝐨𝐫 𝟐𝟎𝟐𝟔 ❓I am aiming high — handstand walks and band-free ring dips would be great.
🗣️ 𝐖𝐡𝐚𝐭 𝐢𝐬 𝐭𝐡𝐞 𝐛𝐞𝐬𝐭 𝐚𝐝𝐯𝐢𝐜𝐞 𝐭𝐡𝐚𝐭 𝐲𝐨𝐮 𝐡𝐚𝐯𝐞 𝐫𝐞𝐜𝐞𝐢𝐯𝐞𝐝 𝐚𝐭 𝐂𝐫𝐨𝐬𝐬𝐅𝐢𝐭 𝐇𝐚𝐫𝐫𝐨𝐠𝐚𝐭𝐞 ❓ It's your workout, your pace, your weights — go with how you feel that day.
🗣️ 𝐖𝐡𝐲 𝐬𝐡𝐨𝐮𝐥𝐝 𝐬𝐨𝐦𝐞𝐨𝐧𝐞 𝐣𝐨𝐢𝐧 𝐂𝐫𝐨𝐬𝐬𝐅𝐢𝐭 𝐇𝐚𝐫𝐫𝐨𝐠𝐚𝐭𝐞 ❓I've trained with all ages, all abilities, new members, long-standing members and drop-ins from across the UK and overseas and one thing is always constant — the community. You won't train anywhere or with people quite like it. Once you've tried it, you won't look back.
🗣️ 𝐖𝐡𝐚𝐭 𝐢𝐬 𝐲𝐨𝐮𝐫 𝐟𝐚𝐯𝐨𝐮𝐫𝐢𝐭𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 ❓I love a partner workout. Supporting and motivating each other through the grind is what got me hooked.
🗣️ 𝐖𝐡𝐚𝐭’𝐬 𝐲𝐨𝐮𝐫 𝐟𝐚𝐯𝐨𝐮𝐫𝐢𝐭𝐞 𝐩𝐨𝐬𝐭-𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐦𝐞𝐚𝐥 ❓I try to train in the morning, so overnight oats with chia seeds are my go-to.
🗣️ 𝐓𝐞𝐥𝐥 𝐮𝐬 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐰𝐞 𝐰𝐨𝐮𝐥𝐝 𝐛𝐞 𝐬𝐮𝐫𝐩𝐫𝐢𝐬𝐞𝐝 𝐭𝐨 𝐤𝐧𝐨𝐰 𝐚𝐛𝐨𝐮𝐭 𝐲𝐨𝐮 ❓ I'm in the Guinness World Records for the most tandem parachute jumps in 24 hours. I took part in the 10,000ft Skydive for Stephen, alongside my niece and 403 other amazing people (including Stephen's mum), raising money for the Teenage Cancer Trust.

It's members like Tracey that make this CrossFit community so special. Thank you for sharing your journey, and congratulations once again on a very well-deserved Athlete of the Month award! 💜🖤🤍

𝐂𝐎𝐍𝐆𝐑𝐀𝐓𝐔𝐋𝐀𝐓𝐈𝐎𝐍𝐒, 𝐏𝐎𝐑𝐓𝐈𝐀 & 𝐓𝐎𝐌! 💍

What a special weekend for two very special members who have both been part of our community for well over 10 years.

Saturday morning started the best way we know how with a workout dedicated to Portia and Tom. Later that day, a number of us had the privilege of celebrating with the newlyweds as they tied the knot.

Congratulations, Mr & Mrs Irwin! We wish you both a lifetime of happiness, health and adventure together 💜💜💜

𝟔𝐀𝐌 𝐂𝐋𝐔𝐁 ⚡

No excuses. No shortcuts. Just consistency, hard work and plenty of laughs along the way 😀

Here's to the early birds💪💜

𝐓𝐄𝐒𝐓 𝐖𝐄𝐄𝐊 ⚡

What a week! After seven weeks of hard work, consistency and commitment, it was time to put it all to the test and you certainly delivered 💪

Whether you added weight to your Front Squat, squeezed out extra reps on your Press Ups or Ring Dips, or simply had the confidence to test yourself, that's progress worth celebrating. A huge congratulations to everyone who improved. Together, we recorded an incredible 45 new PBs across the gym! 👏🔥

That's a testament to the effort, consistency and dedication you bring to every class.

Didn't hit a PB this time? That's okay too. Progress isn't always linear and one testing week doesn't define your journey. Keep showing up, trust the process, lean on your coaches and stay consistent. Your breakthrough will come.

Now we take what we've learned, reset our goals and get ready for the next training block. Here's to getting stronger together! 💜🖤🤍

𝐂𝐅𝐇 𝐑𝐀𝐂𝐈𝐍𝐆 𝐈𝐒 𝐁𝐀𝐂𝐊!

Missed our last event? Now's your chance to get involved! 👀

Who's ready to race? 💥

📅 Saturday 8 August
🕢 First heat: 7:15am
🔥 Heats every 5 minutes (1 individual or team per heat)
⏰ Arrive 30 minutes early to warm up and be race ready
📋 Sign-up sheet on the gym notice board

𝐈𝐍𝐃𝐈𝐕𝐈𝐃𝐔𝐀𝐋 𝐃𝐈𝐕𝐈𝐒𝐈𝐎𝐍𝐒 ⤵️

RX
🛷 40kg / 20kg Sled Push
🏃‍♂️ 30lb / 20lb Medball Lunges
📦 24" / 20" Box (Jump Up / Jump Down)
🏀 20lb / 14lb Wall Balls

Scaled
🏃‍♀️ 400m Run
🛷 20kg Sled Push
💥 20lb / 16lb Medball Lunges
📦 20" Box (Step Ups & Step Downs Allowed)
🏀 14lb / 10lb Wall Balls

𝐏𝐀𝐑𝐓𝐍𝐄𝐑 𝐃𝐈𝐕𝐈𝐒𝐈𝐎𝐍𝐒 ⤵️

Partner RX
🏃‍♀️🏃‍♂️ Run 800m Together
🔁 Share Reps at RX Weights

Partner Scaled
🏃‍♀️🏃 Run 400m Together
🔁 Share Reps at Scaled Weights

⚡ Bring the energy. Bring the grit. Beat the 1-hour cap.

💜🖤🤍

𝐖𝐎𝐑𝐊𝐎𝐔𝐓 𝐎𝐅 𝐓𝐇𝐄 𝐃𝐀𝐘

𝐒𝐔𝐏𝐄𝐑 𝐒𝐀𝐓𝐔𝐑𝐃𝐀𝐘

Whether you're flying solo or teaming up with a partner, we've got two great workouts to kick-start your weekend 💪

🏃‍♂️ 𝐄𝐍𝐃𝐔𝐑𝐀𝐍𝐂𝐄

2 Rounds For Time:

800m Run
35 Dumbbell Hang Snatches @ 22.5/15kg
1000/800m Ski
35 Dumbbell Shoulder to Overhead
1000/800m Row
35 Dumbbell Squats

🎯Score: Time
⏱️ Time Cap: 40 Minutes
💡 Pace the opening run, stay smooth on the machines and break the dumbbell work before fatigue forces you to.

👥 𝐏𝐀𝐑𝐓𝐍𝐄𝐑 𝐖𝐎𝐑𝐊𝐎𝐔𝐓

AMRAP 35

250/200m Row
10 Dumbbell Thrusters @ 20/12.5kg
10 Burpees

🎯 Score: Rounds + Reps
⏱️ 35 minutes to complete as many rounds & reps as possible
💡 Keep transitions quick, stay consistent and work at a pace you can maintain with your partner.

One gym. Two workouts. Plenty of sweat 😮‍💨💦

Happy 1st Birthday, Nora! 🥳

Our resident rep inspector, snack enthusiast and youngest member of the CFH team 💜

Have the best day, little legend 🎈

𝐖𝐞𝐥𝐜𝐨𝐦𝐞 𝐭𝐨 𝐭𝐡𝐞 𝐜𝐥𝐮𝐛 🤝🏅

9̶9̶9̶ 𝟏𝟎𝟎𝟎 ✅

A huge congratulations to Mai and Jackie on completing your 1000th CFH class! 🥳

An incredible achievement and milestone. You are both a joy to coach and you truly show what real commitment looks like. Turning up day after day in pursuit of a healthier, fitter life 💪

Well done, team! 👏💜

𝐇𝐄𝐑𝐎 𝐖𝐎𝐑𝐊𝐎𝐔𝐓 | 𝐋𝐈𝐋𝐘-𝐌𝐀𝐄 💜

Today we take on the Hero Workout, "Lily-Mae."

This workout was created in honour of Lieutenant Lily-Mae Fisher, who tragically lost her life during a Royal Navy helicopter training exercise in Devon on 3 June 2026. Lily-Mae was one of three Royal Navy personnel who dedicated their lives to serving their country.

Hero Workouts are a way for the CrossFit community to remember those who gave everything, paying tribute through determination, resilience and shared effort.

🏋️‍♂️ 𝐋𝐈𝐋𝐘-𝐌𝐀𝐄

𝐅𝐨𝐫 𝐓𝐢𝐦𝐞:

𝟒 𝐑𝐨𝐮𝐧𝐝𝐬
𝟏𝟎 𝐒𝐭𝐫𝐢𝐜𝐭 𝐏𝐮𝐥𝐥 𝐔𝐩𝐬
𝟒𝟎 𝐃𝐨𝐮𝐛𝐥𝐞 𝐔𝐧𝐝𝐞𝐫𝐬
𝟐𝟎 𝐒𝐢𝐭 𝐔𝐩𝐬
𝟒𝟎𝟎𝐦 𝐑𝐮𝐧

𝟑 𝐑𝐨𝐮𝐧𝐝𝐬
𝟏𝟎 𝐃𝐞𝐚𝐝𝐥𝐢𝐟𝐭𝐬
𝟏𝟓 𝐌𝐞𝐝𝐛𝐚𝐥𝐥 𝐂𝐥𝐞𝐚𝐧𝐬
𝟐𝟎 𝐇𝐚𝐧𝐝 𝐑𝐞𝐥𝐞𝐚𝐬𝐞 𝐏𝐫𝐞𝐬𝐬 𝐔𝐩𝐬

𝟐 𝐑𝐨𝐮𝐧𝐝𝐬
𝟑𝟎 𝐊𝐞𝐭𝐭𝐥𝐞𝐛𝐞𝐥𝐥 𝐒𝐰𝐢𝐧𝐠𝐬
𝟐𝟎 𝐁𝐮𝐫𝐩𝐞𝐞𝐬

𝟏 𝐑𝐨𝐮𝐧𝐝
𝟏𝟎 𝐖𝐚𝐥𝐥 𝐖𝐚𝐥𝐤𝐬

🎯 𝐒𝐜𝐨𝐫𝐞: 𝐓𝐢𝐦𝐞

No matter your fitness level, every movement can be scaled to suit your ability while preserving the purpose and spirit of the workout.

Today, we remember Lieutenant Lily-Mae Fisher and honour her service through our effort.

𝐖𝐎𝐑𝐊𝐎𝐔𝐓 𝐎𝐅 𝐓𝐇𝐄 𝐃𝐀𝐘

"The Chief" is a benchmark CrossFit workout that rewards consistency, composure and smart pacing 😮‍💨

First appearing on 14/09/2008 at CrossFit San Diego, "The Chief" is named in honour of all past and present Sailors who have earned the rank of Chief Petty Officer ,leaders relied upon for their example, expertise and ability to lead from the front.

It looks simple on paper, but don't be fooled. Short bursts of work, limited rest and plenty of opportunities to rack up reps 📈

🏋️‍♂️ 𝟓 𝐑𝐎𝐔𝐍𝐃𝐒

AMRAP 3:
3 Power Cleans @ 60/42.5kg
6 Press Ups
9 Air Squats

⏱️ Rest 60 seconds between rounds
🎯 Score: Total Rounds + Reps

💡 𝐂𝐨𝐚𝐜𝐡'𝐬 𝐓𝐢𝐩𝐬:

Think steady rather than fast. Sprinting the first round is a trap and rarely pays off.

• Keep the first AMRAP controlled.
• Use the rest period to recover and reset.
• Consistency across all 5 rounds beats one huge round followed by a fade.
• Aim to hit similar scores each round.
• Stay smooth and keep transitions sharp.

📏 𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐎𝐩𝐭𝐢𝐨𝐧𝐬:

🏋️ Lighter Power Cleans
💪 Elevated Press Ups
⬇️ Reduced range on Air Squats

Short rounds. Big intensity. Get after it 👊