Class Schedule
Tuesday's-6:15am
Thursday-5:15pm and 6:15pm
Interested in implementing Crossfit Endurance into your training? Please contact us directly at Crossfit717@gmail.com, and we will put you in touch with our endurance coach.
WHAT IS CROSSFIT ENDURANCE
CrossFit Endurance is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. We inspire, coach, and provide our community with the most aggressive and proven fundamentals of sports science, exercise physiology, nutrition and athletic training protocols.We are the leaders in strength and conditioning for endurance athletes. We have been guiding athletes, educating coaches and providing premier content to the endurance communities with tremendous success. Our passion is endurance sports. Our goal is to show a path that has not been illuminated. Our training principles work.
We are not for everyone, only for those who want to have a home in which they can grow both mentally and physically as an athlete to realize their chosen potential.
THE INNOVATION
Power and speed are critical components to success in the endurance world. With careful planning, our strength and conditioning plan increases these two mainstays of performance while decreasing recovery time, reducing injury, promoting preservation of lean tissue and creating a more sustainable performance curve.We focus on eliminating unnecessary volume of training while increasing intensity. Our programming is structured, sport-specific and seamlessly integrated with Olympic lifts, powerlifting, gymnastics movements, explosive activity and mobility-based support. Everything we do focuses on midline stabilization and working from the inside out.
Our strength and conditioning approach for endurance athletes is unparalleled. We incorporate the CrossFit fundamentals of being constantly varied. Repetition is the enemy and results in a decreased ability to build fitness.
Make no doubt, our program is not easy, but we believe the journey is part of making the results more rewarding. Our design is to maximize you as an athlete and to elevate your fitness.
Our commitment to you is that we will coach, inspire, lead and educate with care, sincerity and a relentless motivation to finally get you where you want to go!
THE PLEDGE
Be UnScared. If you are not getting the results you want or if you don't perform, feel or look the way you want, allow us to provide the solution through our programming and community. CrossFit Endurance has been created by experienced athletes and coaches. We will provide only the best in proven methods.Long slow duration results in athletes being less powerful, less lean and more prone to injury, low energy and abbreviated sport longevity. We will make you faster. We will make you leaner. We will increase your power.
We follow the CrossFit model while adding precise training protocols for endurance. We will make you lift heavy. We will make your lungs burn. But we will make you happy!
Eat clean (lots of veggies, little fruit and starch, lean meats, essential fats, nuts, no grain, no dairy, no bread, no sugar, no GMO, no refined or processed foods), train like a freak and make every meter and every rep mean something. We don't have time to waste time; we do have time to accelerate ability.
We welcome you to explore our website, experience our programming, ask questions and attend one of our detailed seminars around the world.
We encourage you to stop thinking and start doing.
We have revolutionized endurance training.
Brian MacKenzie (Founder) & Doug Katona
CrossFit Endurance/UnScared Inc.
Managing Partners
Crossfit 717 Endurance Coaches
Mike Hebe
My name is Mike Hebe. I am a 44 year old self-confessed bicycle junkie. I love bikes. I love racing bikes. I love challenging myself on two wheels; triathlon, mountain bikes, cyclocross or road it does not matter. In my life I have owned more bikes than years that I have lived on this beautiful earth.
September 4th 1967.
Category:
Elite / Masters 40+
How long you've been racing / riding:
I started racing Triathlons in 1987 & have been racing ever since.
Why you like to ride and race:
I love being outside. I love the feeling of being on a bike. You can see and enjoy so much more of your surroundings. I have always been competitive. From Little League baseball at age eight to IM World Championships last year. If it is worth putting effort into, it is worth doing your absolute best.
Where you grew up:
Wellsville & East Berlin, PA I live in New Cumberland presently.
List of your bikes:
Giant XTC 29er mountain bike, Cannondale cyclocross bike, Cannondale CAAD 8 & CAAD 9 road bikes. “The China bike” time trial bike. Smorgasboard mountainbike (this was Chris Daily’s bike company). I need a townie to finish the fleet.
List of your worst crashes:
Wiped out in a rain slicked training sprint a few years ago, at 35mph. Went off the road and hit a rut while still doing 30ish. I landed about 30 feet later on my head. Yes, helmets work.
Training routines:
I am pretty structured, and use a coach. I have six seasons of historical training data graphed out to show how training impacted my racing. That way I get the most out of my training. I used to race a great deal, probably 40-50 times a year. That is how you get fast.
Nutritional beliefs:
Eat healthy, organic if possible. Tons of fruits and veggies, meat is a good thing. After my diabetes diagnosis I gave up my beloved Chocolate milk and Nutella.
Descriptions of best ride(s) ever:
Hard to say. I have had a lot of good rides, with good friends. Ironman Cozumel may have been my best race.
Worst ride ever:
No such thing. Any time outside enjoying yourself is a good thing. Getting hit by a car was a bummer, but I survived.
If you were a bike, what would you be?
Steel framed Schwinn lunch bike. Plain, not fancy, plugs along and helps people get things done. A bike where someone looks back years later and says that was a nice, fun bike. I really enjoyed my time with that bike.
Favorite place to ride:
I am rediscovering the off-road possibilities. Swatara State Park is small, but super fun. I love riding my CX bikes. The back roads of Northern York County are great for training. I am looking forward to discovering new roads all the time.
Favorite races:
Most any race that is a challenge, where the course is interesting and the people at the event are nice. Any cyclocross race fits that bill for me. Kona was pretty cool because I learned so much about myself. To have Kara there while I completed a dream that started 20+ years ago was amazing. I am looking forward to adding to my favorite races this year.
Worst races / finishes:
Four corner crits are boring, but I appreciate the promoters who put the event on. After promoting for years, I can appreciate the amount of effort involved. Worst race ever was in '92. At Superweek I cracked on stage thirteen, of eighteen, and lasted four miles before I dropped out. That was when I developed an immense respect for stage racers.
2008 Results
4/6 VisitPA.com Relay 1st Elite
4/20 US 40K TT 6th pro 1,2
4/20 Hibernia STXC 2nd Elite
4/27 Greenbrier AMBC 3rd 40+ Expert
5/3 Cat Classic 1st 35+ Expert
5/10 French Creek Marathon 1st Elite
5/17 Rocktober Marathon 3rd Elite
5/31 D & Q Summer Sizzler 6th Elite
6/7 Tour De Tykes STXC 1st Elite
6/8 Tour De Tykes XC 8th Elite
6/22 Guy’s XC 12th Elite
7/4 Marysville TT 7th Elite
7/5 Marysville Enduro 2nd Elite
7/6 Marysville Stage race 9th Elite
7/13 Fair Hill XC 12th Elite
7/19 Mt Snow Nat Champs XC 4th 40-44
7/20 Mt Snow Nat Champs Super D 1st 40-44
8/9 God’s Country Marathon 2nd Elite
8/16 Iron Hill Enduro 2nd Elite
9/1 24 hrs of 7 Springs 1st Elite
9/13 Bear Creek CX 1st Masters
9/20 Bear Creek STXC 4th Elite
9/21 Bear Creek XC 7th Elite
9/27 Phelps School CX 1st Masters
10/4 Hagerstown CX 7th Elite
10/11 IC Lite 1st Masters
10/12 Iron Cross 20th Elite
10/18 Granogue UCI C1 24th Elite
10/19 Wissahickon UCI C2 28th Elite
10/25 Whirly Bird 2nd Masters
11/22 Lancaster CX 2nd Masters
11/23 Spring Mt 1st Masters
11/29 PA States CX 1st Masters
PA State CX Overall 1st Masters
MASS STXC series 1st Elite
MASS Endurance 2nd Elite
MASS XC 5th Elite
2009 Race Results
4/2 Michaux Time Trial 1st
4/26 Off-Road Duathlon National Champs 4th Overall 1st 40+
4/30 Michaux Time Trial 1st
5/10 CAT Classic Mountain Bike Race 1st Expert
5/23 Gretna Triathlon 5th Overall 1st 40+
5/31 XTerra Big Canyon 1st Overall 1st 40+
6/7 Pinchot Triathlon 2nd Overall 1st 40+
6/14 XTerra Richmond Atlantic Champs 8th Overall 2nd 40+
6/21 Harrisburg Tri 2nd Overall 1st 40+
6/28 XTerra RB Winter 2nd Overall 1st 40+
7/12 XTerra Rocky Gap 2nd Overall 1st 40+
7/19 Catfish Triathlon 3rd Overall 1st 40+
8/2 XTerra Appalachia 1st Overall 1st 40+
8/25 Michaux TT 1st Overall
8/30 RiverStock Tri 2nd Overall 1st 40+
9/19 Nittany Cyclocross 4th Elite masters
9/20 Charm City Cyclocross 7th Elite Masters
9/27 WhirlyBird Cyclocross 5th Elite
10/11 IC Lite Cyclocross 2nd Elite
10/17 Chilli Challenge Triathlon 4th Overall 2nd 40+
10/31 DACC 5K 1st Overall
2010 Results
3/6 Geisinger Humdinger trail run 2nd overall
4/3 PAValleys.com MTB Relay 1st Overall
4/17 Robbins Run trail 10k 2nd overall
5/1 Rivertowns half-marathon 4th overall
5/15 75 miles of Montour 6th overall
5/22 Danville Sprint Tri 1st overall
6/5 Warrior Sprint Tri 3rd overall
7/11 Harriburg Sprint Tri 2nd overall
7/18 Anthracite Olympic tri 1st overall
8/21 LARA Sprint tri 1st overall
8/29 Riverstock Olympic Tri 1st overall
9/25 Chesapeakeman Iron Aqua Velo 2nd overall
11/28 Ironman Cozumel 6th 40-44
Rivertowns series 1st overall
USAT Triathlon All-American
2011 Results
4/30 Danville Sprint Tri 1st overall
6/5 Pinchot Tri 1st overall
7/10 Catfish Tri 1st overall
8/21 Clarks Valley 40k 1st overall
8/27 PA State Tri 1st overall
10/8 Ironman World Championship 67/250 40-44 9:54
12/3 Key West Sprint Tri 1st overall
USAT Triathlon All-American
Accomplishments
20+ years of racing experience in Road, triathlon, MTB, Cyclocross
Approximately 600-700 events entered, 66 race and series wins, and counting
2008 USA Cycling MTB Super D National Champion 40+
2009 USAT Off-Road Duathlon National Champion 40+
2009 USAT Off-Road Triathlon All-American
2009 USAT Road Triathlon All-American
2009 USAT XTerra Triathlon Mid-Atlantic series leader 40+
2009 USAT XTerra Triathlon National Series points 2nd place 40+
2005-2009 Executive Director Mid-Atlantic cyclocross series (10 race International series)
2006-2009 Executive Director PA Cycling Association Cyclocross
2004-2008 Race Director Lower Allen Classic, Carlisle Classic UCI C2 Cyclocross events
USA Cycling certified coach
Crossfit Endurance Certification
