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  • CF, CFE, RC Thursday – 5/12/16

    CrossFit Class

    Skill/Strength
    Barbell TGU

    WOD
    5 Rounds
    200m Run
    10 DRKBS (24/16)
    15 T2B

    Endurance WOD

    10-9-8-7-6-5-4-3-2-1
    Air Squats
    KBS
    *100m Run after each round

    Rest 3 minutes

    10-9-8-7-6-5-4-3-2-1
    Squat Thrust
    Sit-ups
    *10 Calorie Row after each round

    Running Club

    Partner WOD: AMRAP 35
    400m Run
    100m Prowler + 40 Box Step-ups (alt)
    800m Run
    100m Prowler + 40 KBS (switch every 5)
    1200m Run
    100m Prowler + 20 Sync Air Squats

    *Complete all together
    +Group 1 take :30 after each prowler combo to check heart rate

    Take any of our evening classes for FREE!  Bring a friend tonight, you have a choice of Sweatshop, CrossFit, Endurance and Running Club!!

  • CF Friday – 5/13/16

    Strength

    15 minute clock (build AHAP)
    1 Thruster + 1 Push Press
    *from floor
    **rest 90 sec – 2 minutes

    WOD

    7 Rounds
    7 Power Cleans (95/65)
    7 Thrusters (95/65)
    7 Bar Facing Burpees

    ROMWOD is here at 9am on Sundays!  Add this to your weekly routine!

  • CF Saturday – 5/14/16

    WOD

    5K Run with a weighted vest (20/14)

    Heard of ROMWOD?  Tomorrow is  your chance to try it out!  Come in at 9am and add this to your routine!!

  • Sunday – 5/15/16

    Coaches' Choice WOD

    100 Double Unders into…

    1 Round
    30 Hang Power Clean (115/85)
    15 Ring Dips
    3 Rope Climbs
    30m Tire Flip

    2 Rounds
    20 Hang Power Clean (115/85)
    10 Ring Dips
    2 Rope Climbs
    20m Tire Flip

    1 Round
    10 Hang Power Clean (115/85)
    5 Ring Dips
    1 Rope Climbs
    10m Tire Flip

    100 Double Unders

    9am ROM WOD
    10am OPEN GYM
    10:30am COACHES’ CHOICE WOD

  • CF Monday – 5/16/16

    Skill

    Max Deficit HSPU

    *or*

    Max Height Box Jump

    WOD

    AMRAP 7
    2,4,6,8…
    Deadlift (225/155)
    Strict HSPU

    *rest 5 min

    AMRAP 7
    2,4,6,8…
    Power Cleans (155/105)
    Pistols

    Memorial Day Weekend we will be having a Hero WOD Marathon!  Starting on Friday at 5:30am every class will have a DIFFERENT Hero WOD!  The schedule is listed below.  The weekend will culminate with two classes of “Murph”, one at 12:00am (midnight) on Monday (May 30) and the second at 9am.

    Friday and Saturday’s WODs will be done to support the One Fight Foundation in connection with CrossFit Main Line’s 24 Heroes in 24 Hours event.  We urge you to donate (CLICK HERE, go to “Get Tickets” and donate as a non-participant), OR we will have buckets available during classes where you can bring CASH and 717 will include in their donation.

    During the “MURPH” WODs we will also be accepting cash donations for the LT. Michael P. Murphy Memorial Scholarship Foundation.  CrossFit 717 is an official host for “The Murph Challenge”!

    Friday Saturday Monday
    5:30 AM Bradshaw 8:00 AM McGhee 12:00 AM MURPH
    10 RFT AMRAP 30 1 Mile Run
    3 HSPU 5 Deadlifts (275/185) 100 Pull-ups
    6 Deadlifts (225/155) 13 Push-ups 200 Push-ups
    12 Pull-ups 9 Box Jumps 300 Air Squats
    24 Double Unders 1 Mile Run
    9:00 AM DG *w/ a weighted vest
    6:30 AM Abatte AMRAP 10
    1 RFT 8 T2B 9:00 AM MURPH
    1 Mile Run 8 DB Thrusters (35/25) 1 Mile Run
    21 Clean and Jerks (155/105) 12 DB Walking Lunges (35/25) 100 Pull-ups
    800m Run 200 Push-ups
    21 Clean and Jerks 10:00 AM JJ 300 Air Squats
    1 Mile Run For time: 1 Mile Run
    1 – 10 Squat Clean (185/135) *w/ a weighted vest
    7:30 AM Donny 10 – 1 Parallette HSPU
    21-15-9-9-15-21
    Deadlift (225/155)
    Burpees
    9:00 AM Viola
    AMRAP 25
    3, 6, 9, etc.
    Thrusters (95/65)
    Pull-ups
    Burpees over the Bar
    11:30 AM Jenny
    AMRAP 20
    20 OHS (45/35)
    20 Backsquats
    400m Run
    4:00 PM Riley
    1.5 Mile Run
    150 Burpees
    1.5 Mile Run
    5:00 PM Rankel
    AMRAP 20
    6 Deadlift (225/155)
    7 Burpee Pull-ups
    10 Kettlebell Swings (32/24)
    200m Run
    6:00 PM Baz
    AMRAP 30
    30 Double Unders
    8 Squat Cleans (155/110)
    11 Hand Release Push-ups
  • CF Tuesday – 5/17/16

    Strength

    Every 90 seconds for 15 minutes
    1 Squat Snatch 80-85%

    WOD

    AMRAP 12
    10 DB Squat Snatch (AHAP)
    50 DU

    It’s not too late to volunteer for the 2016 Battle Royale!!  Sign up HERE and be part of this awesome competition!

  • CF Wednesday – 5/18/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    AMRAP 20
    400m run
    10 Front Squat (185/125)
    20 GHD/# Sit-ups

    Today is WEAKNESS WEDNESDAY!  Come ready to spend some time mastering a movement…need double unders?  Want to string together T2B?  Your coach can help!

  • CF, CFE, RC Thursday – 5/19/16

    CrossFit WOD

    Strength
    Behind the Neck Jerk (wide grip):  7 x 1
    *climb as heavy as possible

    WOD
    2 Rounds, 1 minute each movement
    Air Squats
    Push-ups
    Box Jumps
    Pull-ups
    Inverted Burpees
    Wallballs
    Burpees
    Double Unders
    *1 minute rest between rounds

    Endurance WOD

    AMRAP 20
    500m Row
    20 Goblet Squats
    15 Hollow Rocks
    100 DU

    AMRAP 20:
    600m Run
    20 DB Squat Thrust Curl & Press
    20 Weighted Step Ups
    20m Prowler Push (HEAVY)

    Running Club

    **RETEST WEEK**
    Balke Test:  Run as far as you can in 15 minutes

    *We will also be asking you to retest your resting heart rate!

    Lots of choices for class today!  Don’t forget on THURSDAYS, all classes have Free Trials available…bring a friend!!

  • CF Friday – 5/20/16

    Strength

    Bent Row:  5 x 3 (AHAP)

    WOD

    For time:
    9 Bar Muscle-ups
    21 Push Jerks (115/85)
    7 Bar Muscle-ups
    15 Push Jerks
    5 Bar Muscle-ups
    9 Push Jerks

    1 WEEK FROM TODAY…the Hero WOD Marathon starts!!  Check out the ADDED classes:  Friday @ 7:30am and Saturday @ 9am!  Come join the fun and consider bringing your loose change to donate!

  • CF Saturday – 5/21/16

    WOD

    10 Rounds:
    15 Wallballs (20/14)
    3 Clean and Jerks (185/135)

    Don’t forget to come try out ROMWOD on Sunday at 9am!!
    Open Gym from 10am-1pm

  • Sunday – 5/22/16

    Coaches' Choice WOD

    PARTNER WOD

    AMRAP 8:
    A) Row for Calories
    B) 1 Lap Farmer Carry, 1 Lap Goblet Carry
    *Switch after B is finished, score=total calories

    REST 2 MINUTES

    AMRAP 6:
    20 Box Jumps
    20 Wallball Sit-ups
    *Split reps evenly, score=total reps

    REST 2 MINUTES

    AMRAP 4:
    A) Max Double Unders
    B) 2 Rope Climbs
    *Switch after B is finished, score=total Double Unders

    +ADD ALL THREE SCORES TOGETHER

    9am ROMWOD
    10am-1pm OPEN GYM
    10:30am COACHES’ CHOICE WOD

  • CF Monday – 5/23/16

    Strength

    10 Minute Clock:
    Build to 3RM Push Press

    WOD

    AMRAP 6
    8 Box Jumps (24/20)
    5 Chest to Bar Pull-ups
    2 Strict HSPU

    *Rest 3 Minutes
    **REPEAT AMRAP 6

    Accessory Work

    To be done at the end or after class…
    2 Rounds:
    20 Matador or Ring L-Raise
    50 Tricep Extension

    We have a HUGE weekend coming up!  HERO WOD MARATHON!!  All day Friday, Saturday and two classes on Monday…come out and honor all of the heroes with us!!

    We have ADDED a 7:30am class on Friday and our schedule on Monday is MIDNIGHT MURPH (12am, doors open at 11pm on Sunday) & 9am Murph.

  • CF Tuesday – 5/24/16

    Strength

    22 Minute Clock
    EMOM 12:
    O: 5 Back Squats (65-70%)
    E: 1 Wallwalk + :15 HS Hold

    Right into…

    10 Minutes:
    Climb to AHAP:
    6 Rep Front Squat

    WOD

    10-8-6-4-2
    Front Rack Lunge (50% of 6RM FS)
    T2B

    Accessory Work

    To be done after class…
    Tabata Hollow Rocks

    Running Club will be starting a new cycle this week (Thursday at 6pm) to prepare for the Harrisburg Mile on July 20.  We will meet every Thursday at the track at Siebert Park in Camp Hill!  Come out and join us!

  • CF Wednesday – 5/25/16

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    EOMOM 12:
    4 Hang Power Snatch
    *Build as heavy as possible

    WOD

    5 RFT:
    5 Deadlift (165/105)
    4 Power Cleans
    3 Shoulder to OH
    2 Muscle Ups (Scale: 5 Ring Dips)

    Accessory work to be done after class:
    AMRAP 3: Max Russian Kettlebell Swings

  • SS Monday – 5/9/16

    WOD

    Fight Gone Worse
    5 Rounds, 1 minute stations
    Row
    DB Push Press
    Box Jump
    SDLHP
    Wallball
    *Rest 1 minute

    Count your total reps for each round.  How close can you keep your reps for each round??

  • SS Tuesday – 5/10/16

    Skill

    Double Unders

    WOD

    EMOM 10:  100m Sprint
    *800m cool down as a class

    Strength

    5 Rounds
    8 Strict T2B (hanging L-Raises)
    8 Lat Pull Down
    8 Banded Ham Curls (per leg)
    8 Back Extensions (# if able)

    One of the most important things to know about double unders is YOU NEED YOUR OWN ROPE!  Ropes can be measured to your specific height and speed ropes will spin fast enough to allow the rope to pass under your feet twice.  Ask your coach about which rope might be best for you!  It’s worth the investment.

  • SS Thursday – 5/12/16

    Strength

    3 Sets
    8 Split Squats (each)
    10 Cast Pulls
    10 Lateral Raises

    WOD

    AMRAP 8
    Climb by 1 rep each round
    10m Shuttle
    SB G2OH

    *REST 2 MINUTES

    AMRAP 8
    AB Cal
    Goblet Squat

    Buy Out

    EMOM 5:  :20 Hollow Hold

    Try out Running Club at 6pm or Endurance WOD at 6:30am or 6pm!

  • SS Friday – 5/13/16

    Partner WOD

    AMRAP 20
    3 HSPU (Heavy DB SP)
    6 T2B
    9 RKBS
    20 DU
    *Alternate Rounds

    Buy Out

    Death by Burpee Pull-up/Jumping Pull-up

    Don’t forget that ROMWOD is here on Sundays at 9am!

  • SS Saturday – 5/14/16

    WOD

    20-18-16-14-12-10-8-6-4-2
    DB Thrusters
    *Run 400m BEFORE each set of thrusters

    Don’t forget to try out ROMWOD tomorrow at 9am!!

  • SS Monday – 5/16/16

    Strength

    EMOM 12:
    O: :40 DU Practice
    E: :40 Max L-Sit(box, parallettes, rings-no hang)

    WOD

    21-18-15-12-9-6-3
    Box Jumps
    DB Push Press
    Sandbag Squat Cleans
    *200m Run between each set

    Memorial Day Weekend we will be having a Hero WOD Marathon!  Starting on Friday at 5:30am every class will have a DIFFERENT Hero WOD!  The schedule is listed below.  The weekend will culminate with two classes of “Murph”, one at 12:00am (midnight) on Monday (May 30) and the second at 9am.

    Friday and Saturday’s WODs will be done to support the One Fight Foundation in connection with CrossFit Main Line’s 24 Heroes in 24 Hours event.  We urge you to donate (CLICK HERE, go to “Get Tickets” and donate as a non-participant), OR we will have buckets available during classes where you can bring CASH and 717 will include in their donation.

    During the “MURPH” WODs we will also be accepting cash donations for the LT. Michael P. Murphy Memorial Scholarship Foundation.  CrossFit 717 is an official host for “The Murph Challenge”!

    Friday Saturday Monday
    5:30 AM Bradshaw 8:00 AM McGhee 12:00 AM MURPH
    10 RFT AMRAP 30 1 Mile Run
    3 HSPU 5 Deadlifts (275/185) 100 Pull-ups
    6 Deadlifts (225/155) 13 Push-ups 200 Push-ups
    12 Pull-ups 9 Box Jumps 300 Air Squats
    24 Double Unders 1 Mile Run
    9:00 AM DG *w/ a weighted vest
    6:30 AM Abatte AMRAP 10
    1 RFT 8 T2B 9:00 AM MURPH
    1 Mile Run 8 DB Thrusters (35/25) 1 Mile Run
    21 Clean and Jerks (155/105) 12 DB Walking Lunges (35/25) 100 Pull-ups
    800m Run 200 Push-ups
    21 Clean and Jerks 10:00 AM JJ 300 Air Squats
    1 Mile Run For time: 1 Mile Run
    1 – 10 Squat Clean (185/135) *w/ a weighted vest
    7:30 AM Donny 10 – 1 Parallette HSPU
    21-15-9-9-15-21
    Deadlift (225/155)
    Burpees
    9:00 AM Viola
    AMRAP 25
    3, 6, 9, etc.
    Thrusters (95/65)
    Pull-ups
    Burpees over the Bar
    11:30 AM Jenny
    AMRAP 20
    20 OHS (45/35)
    20 Backsquats
    400m Run
    4:00 PM Riley
    1.5 Mile Run
    150 Burpees
    1.5 Mile Run
    5:00 PM Rankel
    AMRAP 20
    6 Deadlift (225/155)
    7 Burpee Pull-ups
    10 Kettlebell Swings (32/24)
    200m Run
    6:00 PM Baz
    AMRAP 30
    30 Double Unders
    8 Squat Cleans (155/110)
    11 Hand Release Push-ups
  • SS Tuesday – 5/17/16

    Strength

    5 Rounds:
    Max Hollow Hold
    1 TGU (per arm)
    12 DB Bench Press

    WOD

    AMRAP 20
    50 Flutter Kicks
    20 KB Swings
    10 Single Arm OH Lunge (5/side)
    5 Strict Chin-ups (TOUGH RR)

    It’s not too late to volunteer for the 2016 Battle Royale!!  Sign up HERE and be part of this awesome competition!

  • SS Wednesday – 5/18/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    Every 4 Minutes for 28 Minutes:
    200m Row
    10 Burpees
    10 Strict L-Raise

    Accessory

    Collect 50 of each:
    Scap Pull Ups
    Scap Push Ups

    Today is WEAKNESS WEDNESDAY!  Come ready to spend some time mastering a movement…need double unders?  Want to string together T2B?  Your coach can help!

  • SS Thursday – 5/19/16

    Strength

    4 Rounds:
    1 minute: Plank Hold
    1 minute:  V-ups

     

    Partner WOD

    In a team of 2…
    30 Push-ups
    60 SDLHP (32/24)
    30 Box Jumps (30/24)
    60 Pull-ups (sub:  Renegade Rows per side)
    120 Wallballs (20/14)
    240 Double Unders
    800m Run with Plate (45/25)

    Lots of choices for class today!  Don’t forget on THURSDAYS, all classes have Free Trials available…bring a friend!!

  • SS Friday – 5/20/16

    Strength

    Death by (Cap=12 minutes)
    Seated DB Strict Press + Goblet Squat

    WOD

    5 Rounds (25 minute TC)
    400m Run
    10 Push-ups
    20 Jumping Lunges
    1 Loop Backwards Bear Crawl

    One week away from THE HERO WOD MARATHON!  Next Friday’s 9am and 5pm Sweatshop Classes will be Hero WODs as well as Saturday’s 8am class!  There are bonus classes @ 7:30am on Friday and 9am on Saturday that you are welcome to attend!

  • SS Saturday – 5/21/16

    WOD

    3 STATIONS: Complete in any order

    STATION 1
    AMRAP 12: Row For Calories

    **rest 3

    STATION 2
    AMRAP 12:
    10 ST Box Jump
    10 T2B
    10 DB Snatch

    **rest 3

    STATION 3
    AMRAP 12: AB For Calories

    Feeling tight and sore from this week?  Come try ROMWOD tomorrow at 9am!!

  • SS Monday – 5/23/16

    Strength

    AMRAP 15:
    400m Farmers Carry
    *5 Burpees every time you set KB down
    1 Minute AB

    WOD

    3 x AMRAP 6
    15 KB Swings
    10 Pull Ups
    5 HSPU/PU
    *Rest 2 between AMRAPs

    We have a HUGE weekend coming up!  HERO WOD MARATHON!!  All day Friday, Saturday and two classes on Monday…come out and honor all of the heroes with us!!

    We have ADDED a 7:30am class on Friday and our schedule on Monday is MIDNIGHT MURPH (12am, doors open at 11pm on Sunday) & 9am Murph.

  • SS Tuesday – 5/24/16

    Strength

    3 Rounds:
    12 Archer Ring Rows
    6 Clapping Push Ups
    3 Seated Box Jumps (Sub BJO)

    WPD

    With a Partner:
    10 Minutes
    O: Calorie Row
    E: Weighted Box Step Up

    10 Minutes
    O: Calorie AB
    E: Goblet Squats

    Running Club will be starting a new cycle this week (Thursday at 6pm) to prepare for the Harrisburg Mile on July 20.  We will meet every Thursday at the track at Siebert Park in Camp Hill!  Come out and join us!

  • SS Wednesday – 5/25/16

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    3 Rounds
    30 V-Ups
    30 Oblique Crunches

    WOD

    30-20-10
    Bulgarian Split Squats
    Burpees
    KB Clean & Press

    Don’t forget TWO chances to do “MURPH” this Memorial Day Weekend!  Monday at 12am (doors open Sunday at 11pm), and Monday at 9am!  Will you wear a weighted vest?  Will you carry an American Flag??

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