Every journey begins
with a single step.

Join Now

Read theCrossfit WOD

Read theSweatshop WOD

  • CF Friday – 4/22/16

    Strength

    Backsquat:  5 x 5 (heavier than last week)

    Partner WOD

    Alternate Rounds with Partner
    AMRAP 8
    5 KB Snatch (24/16)
    6 Box Jump Overs (24/20)
    20 Double Unders

    Post-WOD

    AMRAP 4 with a Partner:
    Atomic Sit-ups
    *One rests, one works

    Don’t forget tomorrow is the Trash Bash!  Be there at 9am to go for a run around the community and help clean up in honor of EARTH DAY!

  • CF Saturday – 4/23/16

    Strength

    EMOM 12:  2 Jerks @ 80%
    *Push, Split or both

    WOD

    For time:
    800m Run
    10 Deadlift (225/155)
    5 Muscle-ups
    8 Deadlift (255/175)
    4 Muscle-ups
    6 Deadlift (275/205)
    3 Muscle-ups
    4 Deadlift (315/225)
    2 Muscle-ups
    2 Deadlift (335/245)
    1 Muscle-up
    800m Run

    Don’t forget the Trash Bash is TODAY at 9am!!

  • Sunday – 4/24/16

    Coaches' Choice WOD

    Start time at 10:30am!
    For time:
    1600m Run
    Rest 3 minutes
    1200m Run
    Rest 3 minutes
    800m Run
    Rest 3 minutes
    400m Run

    9am Yoga
    10am Open Gym
    10:30am Coaches’ Choice WOD

  • CF Monday – 4/25/16

    Strength

    EMOM 10:  Hang Squat Snatch
    *Build as heavy as possible

    WOD

    AMRAP 16
    5 Thruster (95/65)
    7 Hang Power Snatch (95/65)
    9 SDLHP (95/65)

    Make sure you mark your calendars for the Cinco de Mayo Party on May 7 @ 3pm (I know, not the REAL Cinco de Mayo).  Bring a festive dish to share and enter the SALSA contest!  Who can make the tastiest salsa??  Pinata, wiffle ball, it will be a blast!!

    Starting today the WHITEBOARD will be back!!  Results for class will be posted in the corner near the garage door.  Your coach may ask for your help in writing on the board!  The entire week’s results will be up, so many requests to bring it back…we fulfilled your wish!

  • CF Tuesday – 4/26/16

    WOD

    2 Rounds:
    AMRAP 3
    400m run (short block)
    KBS (24/16)
    *rest 3 mins
    AMRAP 3
    400m run
    Burpees
    *rest 3 mins
    AMRAP 3
    400m run
    Box Bumps (24/20)
    *rest 3 mins
    +Second round try to match or better score!

    Have you registered to volunteer for the 2016 Battle Royale yet?  There are plenty of opportunities to help out!!  Judging, scoring, equipment, and more!!  Click the link and fill out the form to let us know your availability!!  CLICK HERE!

  • CF Wednesday – 4/27/16

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    Backsquat:  5 x 3

    WOD

    2 Rounds:
    10 Front Squat (205/145)
    10 Burpee Muscle-ups

    THIS FRIDAY IS FRIDAY NIGHT LIGHTS!!  All classes are regularly scheduled, but the 6pm Class will be a TEAM THROW DOWN!!  Teams of 4…bring your own, or group up in class!!

  • CF, CFE, RC Thursday – 4/28/16

    CrossFit WOD

    Strength
    Strict Press:  5 x 3

    WOD
    100-80-60-40-20-10
    DU’s
    50-40-30-20-10-5
    Wallballs (20/14)

    Endurance WOD

    Every 2 minutes for 16 minutes
    Sprint 8th Street Hill (State to Market)
    rest=walk back down

    Teams of 3
    3 Rounds
    A) 10 AB Calories
    B) Front Rack KB Hold
    C) 10 Bird Dogs

    right into

    3 Rounds
    A) 10 AB Calories

    B) FC KB Hold
    C) 10 Ham Curls w/ Hip Extension

    Running Club

    “Hide and Seek”
    Group 1:  10 min, 8 min, 7 min run (rest btw)
    Group 2: 20 min, rest, 10 min
    Group 3: 35 minute run
    Group 4: 35 minute run

    *Boundaries for run:  Market, State, 3rd, 19th
    **If you “find” another group, all runners=20 Air Squats (cannot turn around to avoid)

     

    Don’t forget to order your NEW Running Club tee or tank!  Pre-Sale ends Tuesday, 5/3.  Go to crossfit717.com/shop or message Coach Lauren for your order!

  • CF Friday – 4/29/16

    Strength

    Deadlift:  5 x 3

    WOD

    5 Rounds
    1 min Deadlift (185/135)
    1 min Push-ups
    1 min Strict K2C
    *rest 1 minute between rounds

    Tonight’s 6pm class is FRIDAY NIGHT LIGHTS!  Class will be a Team WOD, come out and throw down!

    Sunday is Rachel’s last Yoga Class before moving to Colorado…come out and wish her the best by sending her off with a big class!

  • CF Saturday – 4/30/16

    Strength

    1 Hang Clean + 1 Squat Clean + 1 Jerk
    *climb as heavy as possible

    WOD

    12-9-6
    Squat Cleans (225/155)
    Muscle-ups

    TOMORROW is Rachel’s last Yoga Class!!  Come out and give her a big send off at 9am!

  • Sunday – 5/1/16

    Coaches' Choice WOD

    For time:
    1-2-3-4-5-4-3-2-1
    G2OH (athlete choice on weight)
    *200m run between each set

    At 9am today Rachel will hold her last Yoga Class before she moves to Colorado! Join her for a big send off!

    Coaches’ WOD will go off at 10:30am!

  • CF Monday – 5/2/16

    Strength

    EMOM 10:
    1 Squat Snatch + 1 OHS

    WOD

    4 RFT
    20 OHS (115/85)
    20 Box Jumps (24/20)

    SATURDAY IS OUR CINCO DE MAYO PARTY!!  (On May 7th, not May 5th!).  3pm…

    Bring your own homemade salsa to enter the SALSA CONTEST…mild, medium, hot, your choice!

    Food, Drinks, Games, and a PINATA!!

  • CF Tuesday – 5/3/16

    Strength

    Strict Press:  6 x 3
    *This is the last week before the retest next week!

    WOD

    3 Rounds for Max Reps
    0-2 Mins: Short Block run (2nd alley) + DU
    2-3 Mins: DB Push Jerk
    3-4 Mins: Pull-ups
    4-5 Mins: DB Hang Squat Cleans
    *Rest 5 minutes between rounds

    Today is the last day for Running Club Shirt orders…get yours in today!

  • CF Wednesday – 5/4/16

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    Backsquat:  6 x 3
    *Heavier than last week.  This is the FINAL week of squats before next week’s retest of the 2RM!

    WOD

    12 minute clock
    1 min Squat Cleans (135/95)
    1 min Jerks (135/95)
    2 min Squat Cleans
    2 min Jerks
    3 min Squat Cleans
    3 mins Jerks

    Don’t forget Saturday is the CINCO DE MAYO party!  3pm, check out the Facebook event page HERE!

  • CF, CFE, RC Thursday – 5/5/16

    Crossfit WOD

    For time
    400m run
    *rest 1 min
    800m run
    *rest 1 min
    1200m run
    *rest 1 min
    1600m run

    Endurance WOD

    6 Rounds
    50m Prowler
    15 Box Jumps (24/20)
    1 Rope Climb
    10 RDL (95/65)
    *Rest 1 minute after each round

    Running Club

    “Follow the Leader”
    Group 1: 15 min/12 min
    Group 2: 30 min
    Group 3: 36 min
    Group 4: 36 min

    *In groups of 3, each member will take turns “leading” during 3 minute segments.  They can change pace and direction as often as they would like.  Just remember…what’s your heart rate?

    Don’t forget Saturday is the Cinco de Mayo Party!!!  3pm at the Box, come out to play some games, eat some food and hang out with #717Nation!

  • SS Wednesday – 4/20/16

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    5 Rounds
    5 DB/KB Thruster
    5 Ukrainian Deadlift
    *Climb in weight each round

    WOD

    22-16-10
    Calorie Row
    DB Snatch

    Weakness Wednesday is here!  Come ready to work your weaknesses.

  • SS Thursday – 4/21/16

    WOD

    21-15-9
    Sit-ups + Air Squats

    800m Run

    15-12-9
    T2B + Goblet Squats

    800m Run

    12-9-6
    Atomic Sit-ups + OH Lunges (per leg)

    Choose from one of our 4 class offerings today!!  CrossFit, Sweatshop, Endurance and Running Club!

    Don’t forget Saturday is the Trash Bash at 9am!!

  • SS Friday – 4/22/16

    WOD

    For time:
    100 KBS (10 WB when you break)
    100 Ring Rows (5 Burpees when you break)

    Buy Out

    3 RNFT
    15 GHD Sit-ups
    10 Barbell Good AM
    10 Side Plank Crunches (per side)

    Don’t forget tomorrow is the Trash Bash!  Be at the box at 9am ready to run around the community and clean up in honor of EARTH DAY!

  • SS Saturday – 4/23/16

    WOD

    “Smalls”
    3 RFT
    1000m Row
    50 Burpees
    50 Box Jumps (24/20)
    800m Run
    (scale=2 Rounds)

    Don’t forget 9am in the Trash Bash today!!  Show up and help clean up the community!

  • SS Monday – 4/25/16

    Skill

    PVC OHS

    Strength

    10-8-6-4-2
    Goblet Squat
    DB Bench (Alternating, resting arm holds DB extended)
    *climb in weight each set

    WOD

    AMRAP 10
    15 Wallballs
    10 Leg Levers with reverse crunch (hold onto KB with arms extended overhead for leverage)

    Make sure to challenge yourself on the strength portion, go AS HEAVY AS POSSIBLE!

  • SS Tuesday – 4/26/16

    WOD

    “The Moszer”
    9 Rounds for Time
    300 meter Run
    6 Air Squats
    6 Pull-Ups
    6 Box Jumps (20/24)
    6 Burpees
    6 Sit-Ups
    6 Lunges
    6 Russian Kettlebell Swings (24/16)

    Have you registered to volunteer for the 2016 Battle Royale yet?  There are plenty of opportunities to help out!!  Judging, scoring, equipment, and more!!  Click the link and fill out the form to let us know your availability!!  CLICK HERE!

  • SS Wednesday – 4/27/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    Every 4 minutes for 6 Rounds
    10 Sledge Hammer Swings (per arm)
    10 Dips on tire
    10 Push Press
    10m Shuttle Sprint x 3 (out 10, back 10=1)

    Come ready to work your weakness!

  • SS Thursday – 4/28/16

    WOD

    AMRAP 4’s
    1) 10 Cal Row + 10 Box Jumps
    2) 5 Cal Bike + 5 Med Ball Cleans
    3) 20 Mt Climb + 20 RKBS
    4) 20 DU + 20 Hang Power Cleans (10/side)
    5) 20 Touch Jumps + 20 Curls (10/side)

    *rest 2 between each AMRAP

    If you haven’t ordered your new Running Club tee or tank, place your order today!  crossfit717.com/shop

  • SS Friday – 4/29/16

    Partner WOD

    Split Reps Evenly
    50 SDLHP
    40 AB Cals
    30 Wallball Tosses to Partner
    20 Burpee Over Partner in Plank
    10 TGU
    20 Burpee Over Partner in Plank
    30 Wallball Tosses to Partner
    40 AB Cals
    50 SDLHP

    Sunday is Rachel’s last Yoga Class before moving to Colorado…come out and take her class at 9am and give her a big send off!

  • SS Saturday – 4/30/16

    WOD

    “Sisson”
    AMRAP 20
    1 Rope Climb
    5 Burpees
    200m Run

     

    Buy Out

    EMOM 10:
    A) 20 Hollow Rocks
    B) 1 Wall Walk + :20 HS Hold

    Rachel’s last Yoga Class is tomorrow…come out and support her and pack her class before she moves to Colorado!

  • SS Monday – 5/2/16

    WOD

    “Kelly”
    5 Rounds:
    400m Run
    30 Box Jumps
    30 Wallballs

    Running Club Tee/Tank orders are DUE TOMORROW!!!  Get yours in before the end of the day tomorrow!

  • SS Tuesday – 5/3/16

    Skill

    HSPU

    Strength

    6 Rounds:
    4 KB Front Squats
    *Max pull-up hold between sets

    WOD

    15-12-9
    DB Burpees
    KBS

    *rest 5 minutes and repeat

    Saturday is the CINCO DE MAYO PARTY!  Come out for food, drinks and fun!  AND a chance to hit the Pinata!!

    Enter the SALSA contest!!  Hot, medium, mild…your choice!!

  • SS Wednesday – 5/4/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    EMOM 24
    A) 10 Ring Rows
    B) 10 Goblet Side Step Ups (5 each)
    C) 16 Tricep Plank Kickbacks (10 each)

    Buy Out

    Tabata Row

    Don’t forget Saturday is the CINCO DE MAYO party!  3pm, check out the Facebook event page HERE!

  • SS Thursday – 5/5/16

    WOD

    10 Rounds (Every 2:30)
    10/8 AB Calories
    10 DB Thruster

    Buy Out

    2 Rounds (:45 on, :15 transition)
    Reverse Plank Hold
    Hollow Rocks
    V-Tucks
    Windshield Wipers w/ Sandbag

    SATURDAY is the Cinco de Mayo Party!!  Enter the Salsa (eating not dancing!) contest!

Become a Member

There's no better way to get fit.
You're ready, and so are we.

Join Now >

See our schedule

Class times, open gym, and more. All listed here for your convenience.

Learn More >

2016 Battle Royale

Central Pennsylvania's largest fitness competition.

Learn More >