Heart&Soul Crossfit

STOCKINGS FOR SOLDIERS DRIVE:
Keystone Military Pantry does an awesome program every year where they take donated items and fill Christmas stockings for our military personnel! Then the stockings are sent out to military bases all over the world in time for Christmas!
Now through Thanksgiving, purchase any of the items on the list and drop them off in the gym office. (There will be a tote/totes to collect items!) We will deliver our donations to the Pantry in Shoemakersville before Dec. 1st! (Everyone is welcome to drop donations off!)
We have a great appreciation for our military and their families. This is a cool way that we can give back!

CROSSFIT RULES OF ENGAGEMENT:

1. SHOW UP & DO THE WORK
2. ABANDON YOUR EGO AT THE DOOR
3. NOBODY CARES WHAT
YOUR TIME WAS BUT EVERYBODY CARES IF YOU CHEATED
4. EFFORT EARNS RESPECT

We’re inviting you to drop in and join us Monday 10/31 and participate in our costume/mismatch contest!

Everyone Welcome! $5/drop ins for guests! Invite a friend you know would enjoy this!

-Be creative and wear a fun costume, a crazy mismatched outfit, outrageous make up, etc…to any CrossFit class on Monday! (5am, 4pm, 5pm & 6pm)
-Before the workout, the coaches will take photos of everyone that participate.
-At 8PM that evening, all the photos from the day will be posted on our Instagram, and you can vote for whoever you think has the best outfits!
-Voting will end on Tuesday at noon, and we will award the winner with their choice of a $25 gift card to one of our favorite local coffee shops!

We’re looking forward to seeing what everyone comes up with! 👻 🎃 🕷

Saturday’s workout is going to be FUN & CHALLENGING! We’re doing free drop ins, so invite a friend & come at to class at 8am or 9am to test yourself! 🙌🏻

🎶 Girls just wanna have guns 💪🏻

Congrats to on getting her CFL1 a few weeks ago at CrossFit KOP! 🙌🏻🔥💪🏻 We’re lucky to have her on our team! You can catch her on Wednesday nights at 6pm - come out and be prepared to have a good time and a great workout!

Friday = “Partner Throw-Down Friday”

For time: 40 Min. Cap

10 Rounds(Each Partner)

12 Deadlifts(75/55)(95/65)(115/75)
10 Hang Power Cleans(75/55)(95/65)(115/75)
 8 Shoulder To Overhead(75/55)(95/65)(115/75)
 6 Bar Facing Burpees

*Alternate Full Rounds With A Partner*

Get into the gym tomorrow at 5am, 4pm or 5pm to complete this workout!

If you LOVE a workout with a barbell- today’s your day! 💪🏻

New Set Every 2:30 Mins.
(14 Sets, Alternate B/T Sets)

Set 1=
3-Bar Facing Burpees
3-Clean & Jerks (75/55) (95/65)(135/95)
3-Bar Facing Burpees
3-Power Sn**ch (75/55) (95/65) (135/95)

Set 2=
6-Deadlift (75/55) (95/65) (135/95)
3-Power Clean(75/55)(95/65) (135/95)
6-Deadlift (75/55) (95/65) (135/95)
3-Squat Clean(75/55 (95/65) (135/95)

We want to say a huge THANK YOU to everyone that came out and made the Push Pull for Pancreatic Cancer event a success!
We’ve raised $1,700 so far and still have in coming donations! We feel so blessed to be part of such a caring and generous community!
If you still want to donate or purchase shirt, use the link below!

https://donate.projectpurple.org/team/442696

TOMORROW is our Push Pull workout benefitting Project Purple & Pancreatic cancer patients!
The workout starts at 8am - and again at 9am! (There are plenty of scaling options for the workout- so EVERYONE can participate no matter what your fitness level is!)
We will be having a bake sale, along with a 50/50 CASH drawing and other exciting raffles! (CASH ONLY!)
Please come out and support a great cause! This event is free to H&S members- and $15/donation to the Project Purple fund for guests!

Our newest additions to the H&S gym fam: Cathy, Zach & Tipsy! Make sure to say hi the next time you see them! 😃🙌🏻

We are one week away from our fundraiser for Project Purple and the fight against Pancreatic cancer!

We’re inviting everyone to come out to the gym on Saturday Oct. 1st at either 8am or 9am class for the “Push Pull” workout. (There are workout options for everyone at any skill level!) This event is $15 for guests, which will be donated to Project Purple!

We will also be selling baked goods, 50/50 and other raffle tickets to raise additional funds! Our goal is to raise 1K, and we are a little over half there already from generous donations from our gym community!

If you are unable to attend this event but want to make a contribution, go to this link and make a donation online!
https://donate.projectpurple.org/team/442696

Thank you in advance for supporting this cause! To find out more about Project Purple and the amazing work they do, visit Projectpurple.org!

Don’t forget that we added a 6AM class on Tuesdays & Thursdays! 🙌🏻 Invite a friend, come out and get a great workout to start your day!

New week ➡️ new goals. However big or small your goals for the coming week might be- we would love to know what they are! Comment below! ⬇️

The old saying is true- team work does make the the dream work! 🙌🏻 We appreciate each and every member of the coaching staff at H&S and the amazing work they do!







.geib_
Eddie Kalbach
Tim Miley

Come out to and try a class! During your hour long class every part of the workout is coach led! Our knowledgeable staff will help teach you safe mechanics and
goals of every workout so you can take the guess work out of going to the gym.
Reach out to setup your free trial classes!
DM~ Facebook & Instagram
Text~ Coach Ryan 717-466-0088
Web~ www.heartandsoulcrossfit.com

Join us on Saturday, Oct. 1st at 8AM or 9AM for the Project Purple] PUSH PULL FOR PANCREATIC CANCER fundraiser workout!
-Everyone Welcome! ($15 drop in fee for non members)
-Baked Sale
-50/50 Drawing
-Raffles & Giveaways
100% of the proceeds will be donated to Project Purple] so they can continue supporting patients and funding research for early detection and a cure! Please visit their website and learn more about their amazing non profit organization!
You can also make a donation for the cause any time at https://donate.projectpurple.org/team/442696 .

We thank you in advance for your support of this cause and hope to see you on Oct. 1st!

Our Labor Day weekend schedule is the same as normal- but our Monday classes will be at 7am & 8:30am! (No Bootcamp at 9:30am.)
Everyone is welcome! Come out and treat yourself to a great workout!
$10/guests

Life has its ups and downs. We call them squats.

Looking for a challenge? Saturday’s hero workout is a spicy one!

For Time:

Hero WOD
“MAXTON”

RX:
13 Rounds
8 Strict Pull-ups
26 Box Step-Ups(24/20”)
21 Burpees
*With 20/14LB Weight Vest*

Intermediate:
13 Rounds
8 Pull-ups(Strict/Kipping/Banded)
26 Box Step-Ups(Any Height)
21 Burpees

Beginner:
10-13 Rounds
8 Pull-ups(Kipping/Banded) OR 8 Ring Rows
13 Box Step-Ups(Any Height)
11 Burpees

Join us Saturday at 8am or 9am. Drop ins fee $15. Everyone welcome!

CrossFit recognizes 10 general physical skills. Without looking below- can you name them?

They are: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, agility, balance, and accuracy.
You are as fit as you are competent in each of these 10 skills, and a regimen develops fitness to the extent that it improves each of these 10 skills.

To read more about each of these skills and their importance, go to CrossFit.com and check out Greg Glassman’s article on "What Is Fitness?" Part 1: 10 Physical Skills.

‼️NEW CLASS SCHEDULES‼️

With summer coming to an end and school starting back up, we’re adjusting our class schedules to accommodate as many of our clients and coaches as possible!

EFFECTIVE 8/29: Bootcamp/Hiit classes will be Monday, Wednesday, Friday at 9:30AM and Sundays at 1PM.
Roberta will teach Mon. & Sun. while Portia coaches Wed. & Fri.

EFFECTIVE 9/6: We are adding 6AM CrossFit classes on Tuesdays and Thursdays.

*For those of you that wanted a noon class, please follow on Instagram & watch his stories in the future for “open gym” and workout with him over the lunch hour!

Monday vibes! 🤘🏻Let’s CRUSH this week!

Start a free trial week of classes with us today! For more details send us a message or contact Coach Ryan at 717-466-0088.

It ain’t about motivation- it’s all about discipline. 💪🏻

Everyone crushed today’s partner workout! Give it a try and let us know what you thought!

7 Rounds For Time

4 Bar Muscle Ups OR 12 Pull-ups/Ring Rows
6 Wall Walks OR 18 Hand Release Push-ups 
12 Single Arm DB Devils Press(50/35)(70/50)
24 Box Jump/Step Overs(24/20”)
32 Air Squats 

*Split ALL Reps With Partner*
*1 Person Works/1 Person Rests*

Post workout cuddles. 🐶

August 18-August 21 Our driveway & parking lot will be closed for paving!

The gym is still open and running on a normal schedule! Please park at the Ephrata Precision Parts warehouse next door. Drive down to the storage units on the back of their lot. Make sure not to block their loading dock area. From there- just walk across the grass and down the hill to the back door of the gym!

If you have any questions- please let us know! We’re excited to have nice new pavement! 😃🙌🏻

Today’s healthy meals and workouts are a gift to your future self.

We all have a friend that’s willing to suffer with us! Who’s your workout buddy? Post in the comments below to let us know! ⬇️

Looking forward to a GREAT week ahead with some TOUGH workouts! 💪🏻

Try a free week of classes & join our gym fam! Everyone is welcome- no exclusions!
Send us a message to get started or text Coach Ryan at 717-466-0088 . We can’t wait to meet you!

Congratulations to the winner of our Healthy Habits July Challenge!
We also want to thank all our members that participated! We hope everyone had fun - and will continue to eat well, sleep well, workout, meditate, get outdoors and hydrate regularly!

🃏 Snapshot from our Deck of Cards workout yesterday 🃏

Come try a class this weekend! Everyone Welcome!
Friday: 5am, 4pm & 5pm
Saturday: 8:30am
Sunday: 1pm
See you here for some fun weekend fitness! 🙌🏻💪🏻

‼️We’re switching it up this Saturday and having a Bootcamp class with instead of our regular CrossFit classes! ‼️

When: July 30th, 8:30AM (There are no other classes this Saturday! However the open gym area will be open from 8AM-10AM.)

Where: Heart & Soul CrossFit
531 N. 4th St. Denver, PA 17517 (All the way in the back of the warehouse)

Cost: $10/Drop in & Free to H&S members

Everyone Welcome! Invite a friend & come on out! We would love to see everyone participate in this fun class, especially if you’ve never tried a Bootcamp workout before! 😃

What’s your favorite workout movement? Drop a comment & let us know! ⬇️

Performing squats—or simply squatting—is one of the most important functional movements you can do. Movements such as walking, going up and down the stairs, sitting down and standing up, picking things up off the floor are aided by an increased ability to squat.

Coaches workout today, missing a few, but a lot of fun was had! 😃💪🏻

Congratulations to our newest CFL1 trainers, .geib_ & ! We’re excited to what you’ll bring to the team!