• Summer Camp Registration is OPEN!


    Summertime is upon us, and you know what that means.. it's time to get JACKED with Adams-York Sports Performance!  We've got all sorts of awesome stuff lined up for this Summer's training program.. and while we can't let the cat completely out of the bag.. we will say this.  

    This will be the most intense summer program we've ever offered, without question.

    Prepare to train harder than you've ever trained.  Prepare to be pushed to (AND BEYOND) your limits.  Prepare to get bigger, faster, and stronger than ever. 

    This summer, we will be including some good stuff with our camps, including (but not limited to) the following:

    • Sports Nutrition 101: Seminar (Parents/Athletes should both attend)
    • Summer Fundraiser Program (Optional, not you typical fundraiser program)
    • Summer RUCK (Optional but HIGHLY recommended for team building and mental toughness)
    • Camp T-Shirt *FREE for anyone who register before May 19

    This summer we will be running a few different types of camps:

    1.  Summertime Bro-Sesh

    It's simple - you're looking' at 75min 3x/week of heavy lifting, plyometrics, strongman training, hypertrophy blitz's, and soul-crushing conditioning routines.  This all-guy camp will be designed to maximize training focus and get athletes ready for late-summer 2-a-days, fall ball, or whatever gets in their way.  Don't confuse the term bro-sesh as a relaxed play-time for the boys - there's no fooling around here.. just hard work, BIG results, and sweat.. everywhere.

    WHO?
    Hard-Working Young Men 13+ (13yo as of 6/5/17)
    WHEN?
    MWF 10:30-11:45am starting 6/5 and running for 10 weeks!
    COST?
    $329 Pre-Registration / $369 After May 12*

    FlexPay Option --> $129/mo for 3mo (Auto-Debit)
    QUESTIONS?
    Text Dan Sell at 717-451-5120 ASAP!
    SPOTS?
    This camp is open for 20 athletes.
    SELLOUT RISK?
    HIGH (New camp, higher intensity)



    2.  Ladies Lift HERE

    Strength is Beauty, period.  End of sentence.  This is 75min 3x/week of Olympic lifting, power lifting, explosiveness training, injury prevention, core strengthening, and the conditioning needed to turn heads on the field of battle.  This camp isn't for the faint of heart - you'll push harder than you ever thought you could and show everyone who the real boss once sports seasons kick back into gear.  

    WHO?
    Young Ladies 13+ Ready to Conquer the WORLD! (13yo as of 6/5/17)
    WHEN?
    MWF 12:00-1:15pm starting 6/5 and running for 10 weeks!
    COST?
    $329 Pre-Registration / $369 After May 12*

    FlexPay Option --> $129/mo for 3mo (Auto-Debit)
    QUESTIONS?
    Text Dan Sell at 717-451-5120 ASAP!
    SPOTS?
    This camp is open for 20 athletes.
    SELLOUT RISK?
    HIGH (Newer camp, higher intensity)


    3.  College Prep Program

    The early bird gets the worm with this 75 minute camp offered Monday, Tuesday, Thursday, and Friday.  We meet early, because if you want to be a college athlete, sacrifices are necessary.  Coach Dan woke up at 5am through college to stay in shape for Track & Field.  In our College Prep program athletes will have the unique opportunity to start their day with other like minded, driven student-athletes ready to do what it takes to take it to the next level.  *Not everyone is cut out for this program, so all athletes must either be invited or interviewed prior to registration. Contact Dan Sell at 717-451-5120 if you feel your son or daughter would be a good fit for this program.

    WHO?
    High School Juniors/Seniors planning to play a college sport.
    WHEN?
    MTuThF 6:45-8:00am starting June 5 and running for 10 weeks!
    COST?
    $429 Pre-Registration / $479 After May 12*

    FlexPay Option --> $169/mo for 3mo (Auto-Debit)
    QUESTIONS?
    Text Dan Sell at 717-451-5120 ASAP!
    SPOTS?
    This camp is open to 20 athletes.
    SELLOUT RISK?
    MODERATE to HIGH (More spots added this year)


    4.  CO-ED Evening Camps Ages 10-12

    Similar to the camps above, our CO-ED evening camps are designed to develop general physical preparedness for nearly any physical task imaginable!  Our athletes will get stronger, faster, and more powerful while packing on lean muscle tissue and improving flexibility, decreasing injury risk, and skyrocketing their level of conditioning!  With our younger athletes, a greater emphasis is placed on injury prevention and imbalance correction training so athletes can play the sport(s) they love, as long as they're able to!  We combine highly effective results-based programming with cutting-edge functional training principles to elicit the best possible results.  Can't make the daytime camps?  Our evening camps are for you!

    WHO?
    Young men and women ages 10-12 looking for BIG RESULTS!
    WHEN?
    MWTh 5:00-6:15pm starting 6/5 and running for 10 weeks!
    COSTS?
    $329 Pre-Registration / $369 After May 12*

    FlexPay Option --> $129/mo for 3mo (Auto-Debit)
    QUESTIONS?
    Text Dan Sell at 717-451-5120 ASAP!
    SPOTS?
    This camp is open to 20 athletes.
    SELLOUT RISK?
    HIGH (Sold out last year by 5/27)


    5.  CO-ED Evening Camps Ages 13+

    Similar to the camps above, our CO-ED evening camps are designed to develop general physical preparedness for nearly any physical task imaginable!  Our athletes will get stronger, faster, and more powerful while packing on lean muscle tissue and improving flexibility, decreasing injury risk, and skyrocketing their level of conditioning!  We combine highly effective results-based programming with cutting-edge functional training principles to elicit the best possible results.  Can't make the daytime camps?  Our evening camps are for you!

    WHO?
    Athletes ages 13+ looking to RAISE THEIR GAME!
    WHEN?
    MWTh 6:30-7:45pm starting 6/5 and running for 10 weeks!
    COSTS?
    $329 Pre-Registration / $369 After May 12*

    FlexPay Option --> $129/mo for 3mo (Auto-Debit)
    QUESTIONS?
    Text Dan Sell at 717-451-5120 ASAP!
    SPOTS?
    This camp is open to 20 athletes.
    SELLOUT RISK?
    MODERATE to HIGH (More spots added this year)


    6.  Through The Roof:  Girls Volleyball Specific

    If you're looking to maximize your efforts on the volleyball court, this is the camp for you!  We will work very specifically on developing explosive hips, powerful shoulders, and strong/stable trunks to jump higher, hit harder, and move safer.  We will also focus on the typical problem areas for young female volleyball players - particularly balanced musculature around the knees, hamstrings/quads, and anterior/posterior shoulder - all of these things, when prioritized, will help your volleyball player stay injury free on the court, allowing her to play the sport she loves as long as she chooses!  

    WHO?
    Girls ages 12+ who want to JUMP HIGHER and HIT HARDER!
    WHEN?
    TTh 10:30-12:00pm starting 6/6 and running for 10 weeks!
    COSTS?
    $299 Pre-Registration / $349 After May 12*

    FlexPay Option --> $119/mo for 3mo (Auto-Debit)
    QUESTIONS?
    Text Dan Sell at 717-451-5120 ASAP!
    SPOTS?
    This camp is open to 20 athletes.
    SELLOUT RISK?
    HIGH (2 days/week, longer workouts, sport specificity)


     7.  Mat Ready: Wrestling Specific

    Over the years, we've trained dozens of wrestlers who have either competed at the district/state level or in college.  We've trained state champs, college scholarship level wrestlers, and everything in between!  We have a unique training program we use for wrestlers that allows them to develop enormous strength and pulling power, grip strength, and posterior chain strength.  We employ old-school strongman movements such as atlas stone lifts, heavy farmers carries, yoke walks, and keg carries, along with olympic weightlifting movements, powerlifting exercises, and explosive plyometric drills to help stimulate growth as well as to skyrocket the athletes level of power-endurance - this isn't your run of the mill lifting program.  We'll get your wrestler stronger and more powerful than ever.  

    WHO?
    Wrestlers ages 12+ want to be mat-ready for their 2017 Season!
    WHEN?
    TTh 8:00-9:30am starting 6/6 and running for 10 weeks!
    COSTS?
    $299 Pre-Registration / $349 After May 12*

    FlexPay Option --> $119/mo for 3mo (Auto-Debit)
    QUESTIONS?
    Text Dan Sell at 717-451-5120 ASAP!
    SPOTS?
    This camp is open to 20 athletes.
    SELLOUT RISK?
    HIGH (Sport specificity, Fall Sport, HIGH INTENSITY)



    Not sure which camp will be right for your athlete(s)?  Simple - text Head Coach Dan Sell at 717-451-5120 and set up a FREE consultation to find out what's right for them.    In the meantime, here are some commonly asked questions about registration that may help you out.

    Q:  I've got 3 kids that I want to register.  Do I have to fill out a form for each of them?
    A:  Because each form requires information specific to the athlete, we do ask that you fill out one form for each athlete.  Upon completion of each form, however, you must close the website that re-directs you to our PayPal payment page.  Siblings receive a discount, so we'll calculate that for you specifically and email you an invoice to pay reflecting the discount... just shoot Dan a text at 717-451-5120 for more details.

    Q:  I want to pay using your FlexPay Payment Options - how does that work?
    A:  It's simple!  Once you submit the registration form on our website, close the PayPal account page and text Dan at 717-451-5120 letting him know you prefer to use our flex pay option.  He'll set up a monthly recurring invoice with your credit card number and you'll be all set!

    Q:  I'd prefer to pay with cash or a credit card.. is that allowed?  Would this save any $$?
    A:  Absolutely - we have to charge a small additional fee to cover the merchant costs associated with using PayPal.  If you're using cash or check, you won't have to pay that.  If this is your preferred method of payment, please close the PayPal payment page upon registration and text Dan to let him know you'd prefer paying using cash or check.  

  • AdventureFit Boot Camp is BACK!

    AdventureFit Boot Camp is back!!  This will be our second year offering one of the areas most fun, intense, and rewarding boot camps!  Last year we finished the summer with nearly 30 participants, and we expect big numbers again this year!

    We will kick things off just like we did last year with a FREE test-drive workout session on Thursday, April 27 at 6:30pm!  Once we get rolling in May, we'll offer 3 weeknight sessions per week and occasional Saturday sessions!  Discounts will be offered to anyone who comes on the 27th, kicks butt on the workout, and registers for May!  

    We hope to see you at Adams York Sports Performance on the 27th!!  Help us spread the world and bring some friends.. the more the merrier!  


    Check us out on Facebook ---> https://www.facebook.com/AdventureFitBootCamp/


  • AYSP is looking for INTERNS!

    Adams-York Sports Performance is in search of 2-3 summer interns in the following majors:

    • Media/Marketing - 1 space available
    • Exercise Physiology - 2 spaces available

    Every summer over the past 7 years we have offered high intensity, fun, results-driven sports performance camps for local athletes looking to get big results and work hard with us.  Every year, our camps have gotten bigger and bigger.  This past year we had more than 100 individual athletes, not including teams we worked with!  This summer, we're ahead of the game with our programming and marketing, and expect the biggest numbers ever.  On top of that, we've got multiple events planned during the summer to get parents involved, raise money for local charities, and help facilitate our athletes' success!  Because of all this, we have begun searching for up-and-coming students who can both help us administer high level, high intensity strength & conditioning sessions with large groups of athletes and help us promote our expertise and mission to the public.  

    Our Sports Performance Interns will gain experience in the following areas:

    • Group management
    • Program design and implementation
    • Individual athlete management
    • Technique assessment and individual/group athlete instruction of both complex and simple movements used in strength & conditioning programs
    • Communication with athletes on an individual and group level, along with occasional parental communication
    • Encouraging and motivating athletes in both individual and group settings
    • Injury prevention training and communication with a physical therapy group within our professional network
    • Team building/mental toughness training
    • Public speaking
    • Much, much more!

    To be eligible for this internship program, potential candidates must obtain individual child abuse clearances (we will pay for these if said candidate is accepted into our intern program) and must be in a health science/exercise science/exercise physiology/physical education based curriculum.  Applicants must also be outgoing and open minded.  We don't need experts, but we need attentive, hard working interns with a passion for learning.

    A stipend will be provided based on effort.  We would happily pay for our intern to register for a industry relevant certification (NSCA certification/USA Weightlifting) if we feel the intern has earned it.  Athletes will be encouraged to train regularly at our facility over the course of the summer, and there would be no cost to do so.  We request that our interns work approximately 20 hours per week during the course of their internship, but we can utilize more of their time if their school's internship program requires it.

    If interested, please send resume and cover letter to dan@crossfithanover.com.  Interviews can be done over FaceTime or Skype through May, and we will make all final decisions on selection by May 15.  

    Our Media/Marketing Interns will gain experience in the following areas:

    • REAL Markting plan design/implementation
    • Social media marketing adminsration
    • Marketing campaign design and implementation
    • Video/photo editing as it pertains to social media 
    • Web design and organic SEO
    • Blog design and posting

    Our Media/Marketing intern will gain real world experience helping to manage MULTIPLE social media campaigns for 2 separate businesses concurrently.  Our intern will also help with brand development through retail merchandise design as well as our social media outreach.  Our intern will also have the opportunity to spend real money on real outreach marketing through Facebook, instragram, and twitter, where their efforts will be used to create reports showing campaign effectiveness and return on investment.  

    Our Media/Marketing intern will receive a stipend based on effort.  We request that our intern work on their duties for approximately 10-15 hours per week, and in certain cases our interns may earn a commission based on new business that comes through our door as a result of their marketing efforts.  

    If interested, please send resume and cover letter to dan@crossfithanover.com.  Interviews can be done over FaceTime or Skype through May, and we will make all final decisions on selection by May 15. 

    Please contact Dan Sell at 717-451-5120 or at the email listed above with any questions.

  • Summer Camps at AYSP!!

    ATTENTION Athletes, Parents and Coaches!!

    If you know anything about AYSP, you know that we offer a HUGE summer program every year.  We've been doing it since 2009, and were the first gym in the area to offer anything of this type!  We've grown every year since we started, and are proud to say that we help more than 100 athletes every summer stay active, get stronger, build confidence, make friends, and have FUN while learning about functional movements, sports performance, and much more!  


    (Our 1st Camp - Wrestling Specific, 2009.  Hard to believe these young men are all grown adults now!)

    We've run full team camps with 35+ athletes, sports specific camps, college preparatory camps, gender specific camps, and co-ed GPP (General Physical Preparedness) camps.  We've done it all, with an innovative approach that has kept our athletes coming back!  

    This year, we will follow suit and come up with some really dynamic programs for our athletes - we're going to have a few new events this year to really help our athletes develop not only as athletes, but as people.  Here's what we'll have going on in addition to our expertly designed Strength & Conditioning Programming:

    • AYSP Athlete Fundraiser - We're going to come up with a list of potential fundraiser ideas for our athletes to participate in and we'll let them vote on the ones they feel are the most worthwhile.. then we'll let them vote on a fundraiser idea.  We'll pick a date or range of dates and let them rock and roll!  This will 1) let them get involved and make decisions on something that will impact others, and 2) give them a project to keep them engaged and thinking about giving back.  *Don't worry mom and dad, this isn't going to be a typical sports fundraiser where you have an "opt out" option, and we aren't going to ask your athlete to solicit everyone at your place of business for money.  It's going to be fun, light hearted, and optional.

    • AYSP Team Building RUCK - Ever hear of Rucking?  It's pretty simple.  Rucking is simply walking with a weighted pack on your back.  I (Dan) compete in GORUCK events which are lengthy team building events where you carry a ruck along with other items, called "coupons", and complete tasks with a group of other people.  We will hold our own Ruck this summer and the athletes will be pushed to find their limits and expand upon them!  We'll have a shorter ruck for our younger athletes and a longer ruck for our older athletes.  This is a blast and I promise that your athlete will walk away feeling stronger, more confident, and with much greater personal potential than before they started.  

    • Sports Nutrition Seminar - Our in house nutrition expert, Coach Ashley, will hold a few sports nutrition talks that will be open to parents and athletes who wish to prioritize their performance by making healthy choices outside the gym.  Don't worry, this isn't going to be a "eat grilled chicken and broccoli" talk that you can read in a pamphlet at your doctor office - it'll be a realistic, modern age approach to improving your performance through nutritional planning.  

    • Video Series for Injury Prevention - We will release a weekly video, via email, with a video and description of an at-home workout that will help to reduce injury risk. We will work hand in hand with our friends at Wellspan Sports Medicine to complete and produce these videos.  This will be an awesome addition to our already comprehensive program!

    • All athletes who participate in the camp (regardless of registration date) WILL get a T-SHIRT.  We've been awful about this in the past.  I am truly sorry.  Being inundated with other work items has caused me to drop the ball - this is not an excuse.  We have raised our game, though, and will make sure EVERY registered athlete gets a t-shirt for the summer camp, within the first 3 weeks of camp.  If we don't, we'll give you $20.  

    • Our SUMMER CAMP REFERRAL program - this is real simple.  If you've done a camp with us before, you're on a list.  If a new athlete registers for our 2017 Summer Camp and lists you as the person who sent them to us, you'll get a point.  Points can be redeemed for items in our retail area (t-shirts, protein supplements, hats, headbands, etc.)  If you get a certain number of points, we're going to double your points.  Boom.  Bring your friends - it's more fun working out with your buddies, anyway!

    (Delone Girls Basketball players learning power clean progressions in our 1st Week - what an awesome group!)

    In the years past, we've offered camps at various times throughout the day to suit different athletes schedules.. and we plan to do the same thing this year.  However, this year we'll have a few different options available for those who really struggle with their schedule.  We'll offer the following camps (times are TBD):

    • College Prep - This one was really popular this past year - to participate in this camp you have to either have been selected to participate on an intercollegiate sports team or meet certain criteria that would make you an appropriate fit for this high level, demanding type of program.  We will require all interested athletes fill out an application to be accepted into the program.  

    • Boys GPP Camp - This will be available to all boys who are either entering high school or are in high school and will provide all the fundamentals required to participate in ANY sport - we will work to develop strength, power, muscular/cardiovascular endurance, speed, agility, core strength, balance, coordination, flexibility, mental toughness, and teamwork/leadership.

    • Girls GPP Camp - This will be available to all girls who are either entering high school or are in high school and will provide all the fundamentals required to participate in ANY sport - we will work to develop strength, power, muscular/cardiovascular endurance, speed, agility, core strength, balance, coordination, flexibility, mental toughness, and teamwork/leadership.

    • Youth CO-ED GPP - This will be available for all incoming 6th, 7th, and 8th Graders who wish to stay active, get stronger, and improve their fitness before heading into their fall sports seasons!  We'll make this camp fun but challenging so our athletes improve all aspects of their fitness, as well as gaining leadership skills, mental toughness, and social skills.  

    • Team Camps - As always, we love working with full teams of athletes!  This summer, we will be inviting 3 teams to participate in a full team athlete training program that will be extremely sport specific, so as to help an entire team raise their game and get ready for an upcoming season.  Times and days will be based on availability, and this is a first come, first serve program.  For more information, check out our team training program page and contact us to set up a time for us to come talk to your team, parents, athletes, and coaching staff!

    Getting excited already, are ya?  We are too!  We've never sent out info this early before our Summer Camps, but we can't WAIT to meet our new athletes and work with our returning athletes.  This will be our best summer yet, GUARANTEED! 

    Mom/Dad/Coach:

    In the next month or so, we'll have an online registration form set up for those who wish to get signed up for this Summer's program.  We'll also have our schedule listed so you can determine which camp/timeslot will work best for your athlete.  Instead of having to check back when those items are live on our new website, click here to sign up for email alerts!  We won't bug you about anything else - we'll just send you our upcoming sports performance camp information.

    Questions?  Fill out our contact form and let us know how we can help!  Otherwise, you can comment on this blog post or text me directly at 717-451-5120!

    Until next time!

    Coach Dan Sell
    Head Coach/Owner
    Adams-York Sports Performance
    A Division of York-Adams Strength & Conditioning, LLC.

  • Are you consuming a Post Workout Protein Supplement?


    This is a pretty hot topic that we find most people don't know enough about, so we are excited to share some info with our readers..

    Are YOU consuming a PWO (post workout) protein supplement?

    If the answer is "no," you're robbing yourself of the results you work so hard for!  Let us explain some basics..

    During strenuous activity, whether you're in the gym or the "field of battle" (athletic competition), your muscles are hard at work to exert force, speed up, slow down, generate power, etc.  During that time, your muscles start to break down, creating micro tears in your muscle fibers.  There is a fairly short window of time, experts say, where your body will synthesize consumed protein to help repair your muscle fibers and recover your body.  If you don't do this, your muscle fibers will remain damaged, or recover at a much slower rate. 

    Put simply, if you're working out hard and trying to make substantial gains in developing strength, power, and lean muscle tissue, you're spinning your wheels if you're not taking protein as soon as possible after you exercise.  

    At CrossFit Hanover (our sister gym) and Adams York Sports Performance, we sell Earth Fed Muscle Whey Protein to our athletes who wish to maximize their efforts in the gym by consuming a ultra-clean simply made protein.  Their products are made with the purest, highest quality ingredients, and in almost every flavor there are fewer than 5 ingredients.  5 INGREDIENTS!  Go to your local health food store/supplement retailer and try to find ANYTHING that has fewer than 5 ingredients.. you'll die of old age before you find anything.  EFM (Earth Fed Muscle) is the 3rd brand of protein we've sold at our gyms.  The other two were very popular brands in the CrossFit/Sports Performance industry, and are promoted as being super clean and delicious tasting.  EFM out performs and out sells both of these other brands, and it's even less expensive at $45 for 30 servings!  

    Pretty awesome stuff.  

    In addition to a high quality protein supplement like the ones we sell at our facilities, you should also consider your carbohydrate refueling post-workout.  I know what you're thinking.. I just worked out, why would I want to consume a bunch of carbs..?  Didn't I just sweat my butt off to BURN them?  Well this one is simple logic.  When you exercise, your blood sugar level drops.. thus, you feel fatigued when you're done.  If you don't bring that blood sugar level back to a normal level, that tired feeling will likely linger around. There's some more science behind the reasoning to consume carbs post workout (and sometimes during your workout, too), but we'll get into that in another post.  

    So here's the takeaway -

    • You NEED protein after you've worked out.  Bottom line.
    • It should be a quality protein source with very few ingredients.
    • You should probably also get some simple carbs in there with your protein shake - we like EFM Banana Whey Protein with some Tang added for simple carbs.. mmmmm!
    • Adams-York Sports Performance and CrossFit Hanover both sell Earth Fed Muscle protein, creatine, and gelatin for folks interested in prioritizing their health and maximizing their efforts in and out of the gym.
    • Yes, you can buy mega cheap protein from Walmart, GNC (bargain bin stuff), or online.. but bear in mind that the amount of protein they claim to have in each serving may be inflated by fillers, or lesser quality protein.  Some big companies will do anything to save a buck and capitalize on unknowing customers.  EFM is a local company out of Reading, PA. Within weeks of us trying their products, their owners reached out to us personally to introduce themselves and find out what we thought about their products.  They're athletes themselves.  This is all meaningful to us, so we're proud to promote their line of supplements.  If you want to purchase EFM supplements, text me (Dan Sell) at 717-451-5120 and I'll meet you at the gym to tell you more and to get you set up.  

    Be on the lookout for another blog post in the near future!  Thanks for taking a few moments out of your day to scan through our very first entry!  

    Committed to your Fitness Success,


    Coach Dan Sell
    Owner/Head Trainer
    CrossFit Hanover
    Adams-York Sports Performance
    Divisions of York-Adams Strength & Conditioning, LLC.

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