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  • Monday – 5/11/15

    Strength

    5 Rounds: Alternate movements, rest 2 minutes between rounds.
    5 Sumo DL (All AHAP)
    Weighted Chin Up 5-4-3-2-1 (Climb to 1RM)

    WOD

    5-4-3-2-1
    Squat Cleans (90% 1RM)
    Wall Walks
    Rope Climbs

    Congratulations to Jen B. for celebrating her FIRST Mother’s Day yesterday with her newborn son, Cade.  Frank and Jen we are so thrilled for you and the addition to your family.  We can’t wait to meet him and to have you both back at the box!  WE MISS YOU GUYS!

  • Tuesday – 5/12/15

    WOD #1

    AMRAP 10
    200m Run
    20 DU’s
    10 Air squats

    rest 4 minutes

    WOD #2

    AMRAP 10
    200m Row
    2 Burpee-Muscle Ups
    10 TTB

    rest 4 minutes

    WOD #3

    AMRAP 10
    5 Strict Chin-Ups
    10 OH Walking Lunges (45/25) (10 per leg)
    15 Push-ups

    REMINDER:  SCORES FOR ICEBERG CHALLENGE #1 are due by 9pm on Friday.
    *Your judge must submit to jamie.crossfit717@gmail.com, cannot withdrawal scores after submitting.

  • Wednesday – 5/13/15

    Skill

    Hang Power Clean and Snatch Practice

    WOD #1

    EMOM 14
    Odd: 2 Hang Power Cleans (waveload)
    Even: 5-8 T2B

    WOD #2

    EMOM 14
    Odd: 8 Power Snatch (75/55/50% 1RM)
    Even: 6-8 Weighted Sit-ups

  • Thursday – 5/14/15

    Stength

    Weighted Dips: 5 x 2-3 (AHAP)

    WOD

    3 Rounds:
    400m Row
    15 Burpees
    18 Box Jump Overs (24/20)
    21 Russian KBS (32/24)
    24 WBS (20/14)
    *rest 4 minutes between rounds

    RUNNING CLUB

    4 x AMRAP 6, 3 minutes rest between

  • Friday – 5/15/15

    Strength

    1rm Strict Press

    WOD #1

    30 Muscle Up’s for Time

    WOD #2

    Right Into…
    300m Run
    25 Burpees
    50 American KBS (24/16)
    300m Run

    IV Team Series Iceberg Challenge 1 scores are due by 9pm!

    Attendance Challenge Update:  Wendy Hoover and Kaleb Cross are currently tied in the Attendance Challenge for the month of May!

  • Saturday – 5/16/15

    WOD #1

    25 Pull-ups (AMRAP strict then kip rest if needed)

    21-15-9 of:
    SDHP (75/55)
    Push Press (75/55)

    50 Walking Lunge Steps (total, not per leg)

    WOD #2

    5 Rds of:
    10 Deadlifts (75/55)
    10 Thrusters (75/55)

    75 Sit-Ups

    WOD #3

    3 Rds of:
    15 4-ct. Flutterkicks
    200m Sandbag Run

    100 DU’s

    For time, do WOD 1-2-3 back to back.

  • Sunday – 5/17/18

    Coaches Choice WOD

    AMRAP 2:  Power Snatch (135/95)
    Rest 2 minutes
    AMRAP 2:  Clean and Jerk (135/95)
    Rest 2 minutes
    AMRAP 2:  Front Squat (135/95)
    Rest 2 minutes
    1 mile run

  • Monday – 5/18/15

    Skill

    A: EMOM 6:

    2-3 Hang Squat Cleans @ 60%

    *Focus on speed getting under the bar.  Fast hips, full extension, dropping quick with focus on bracing down the core.

     

    Strength/Max Effort

    B: In 10 Minutes:

    Build to Max Effort Squat Clean

    *May or may not be a new 1RM.  Work hard and be confident in your approach and setup.

    WOD

    C: For Time:
    30 Squat Cleans (135/95)
    30 Strict Ring Dips
    40 WallBalls (20/14)
    40 T2B

    *Go hard and grind though.

    We have more than 30 people this Sunday doing “Midnight Murph”!

    Doors open at 11pm.  ALL members are invited.

    The Facebook event link is: https://www.facebook.com/events/1469435130013428/

  • Tuesday – 5/19/15

    Strength

    AMRAP 8:
    Strict Weighted Chin-ups (10-15% BW)

    WOD

    4 Rounds:
    400m Row
    10 Box Jumps (24/20)
    20 Sit-ups
    60 DU
    *rest between rounds

    Memorial Day Class Schedule (Monday, 5/25):
    12am:  “Midnite Murph”, doors open at 11pm
    9am:  Crossfit/Sweatshop, “Murph”

    *Both classes are open to ALL members

  • Wednesday – 5/20/15

    EMOM 1

    18 minutes
    Odd:  3 Deadlifts (waveload)
    Even:  12 Calorie Row (AFAP)

    EMOM 2

    14 minutes
    Odd:  1 Snatch Pull + 2 Hang Power Snatch
    Even:  100m Sprint or 4 AB Calories

    Don’t forget that TOMORROW (Thursday) starts the “PR Your Mile” Running Club Cycle!  It’s not too late to sign up!  Email Coach Lauren at lauren.crossfit717@gmail.com.  Classes offered at 7:30am and 6:00pm every Thursday.

  • Thursday – 5/21/15

    Strength

    1RM Push Press

    WOD

    2 Rounds:
    15-12-9
    American KBS (32/24)
    Burpee

    *800m run after first round, then rest 4 minutes before starting second round

    Running Club

    Pre-test:
    1 mile TT
    rest 5 minutes
    400m TT

    *Meet at the box, we will be traveling to the new Camp Hill Track for class today!

  • Friday – 5/22/15

    Strength

    Backsquat:  Attempt 20 UB reps @ 10RM weight

    WOD

    4 RFT:
    100 DU
    20 Burpee Pull-ups

    Memorial Day Class Schedule (Monday):
    12am:  “Midnite Murph” (doors open at 11pm Sunday night)
    9am:  “Murph”

    *Both classes are open to ALL Crossfit and Sweatshop members

  • Saturday – 5/23/15

    WOD

    2015 Regionals Workout #2
    “Tommy V”
    21 Thrusters (115/75)
    12 Rope Climbs
    15 Thrusters
    9 Rope Climbs
    9 Thrusters
    6 Rope Climbs

    During the first weekend of Regionals (Atlantic and South) this workout had a 16:00 time cap and the top male finished in 7:17 and the top female finished in 8:24.  How fast can you complete this Hero WOD?  How do you compare with the Regional Competitors?  Check out the leaderboard here.  This weekend athletes from the California, East and Pacific Regions are competing check out the live coverage streaming on the TV at 717!

  • Sunday – 5/24/15

    Coaches' Choice WOD

    Open Workout 11.4
    AMRAP 10
    60 Bar Facing Burpees
    30 OHS (120/90)
    10 Muscle-ups

    Don’t forget, “Midnite Murph” tonight!  Doors open at 11:30pm, WOD kicks off at 12am.  #wodforourheroes

  • Monday – 5/25/15

    Class Schedule

    12am (Midnight):  “Midnite Murph” Doors open Sunday at 11:30pm, all members welcome
    9am (Monday):  “Murph”, All members welcome
    9-10am (Monday):  Open Gym

    WOD

    “Murph”
    1 mile run
    100 pull-ups
    200 push-ups
    300 squats
    1 mile run

    *with a weighted vest or body armor

    “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005.  He was 29, of Patchogue, N.Y.  Lt Murphy was awarded the Congressional Medal of Honor after his death.

    The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

  • Tuesday – 5/26/15

    Strength

    Climb to a set of 3 Heavy Deadlifts (may or may not be new 3RM)

    WOD

    AMRAP 15
    3 Power Cleans (80-90%)
    5 Burpee Box Jumps (24/20)
    7 Muscle-ups

    The first IV TEAM SERIES “GAME DAY” is this Saturday (5/30) at 11am! Make sure your team is ready to throwdown!

  • Wednesday – 5/27/15

    EMOM 10

    Odd:  3 Power Snatch
    Even:  40 DU

    EMOM 10

    Odd:  8-12 Russian KBS (AHAP)
    Even:  :30 FLR on Rings

    Make sure to bring your OWN jump rope to class today!  If you do not have double unders you will be using the EMOM to PRACTICE them.  Double unders are a skill that require LOTS of practice to perfect.

  • Thursday – 5/28/15

    Strength

    Backsquat:  3-3-2-2-2 (@40×1)

    WOD

    EMOM 14
    Odd:  6-8 T2B
    Even:  12 Calorie Row (AFAP)

     

    Running Club

    8 x 200m Run
    Pace:  :02 faster than 400m, ex:  1:30, 400m = :43, 200m
    Rest:  1 minute (scale to 2 minutes rest)

    This is WEEK 2 of the Running Club Cycle, it’s not too late to join.  Just contact Coach Lauren if you are still interested.  7:30am class will meet at the BOX (feel free to come to Mobilization Stations beforehand!) and the 6pm class will meet at the Camp Hill Track at Seibert Park (427 N 25th St, Camp Hill, PA 17011).  Drive past the stadium and park in the back!  If you plan to WOD at 5pm, just join us after you are finished with class.  You will be “warm” enough and can hop in during the skill portion!

  • Friday – 5/29/15

    Strength A

    Strict Press:  5-4-3-2-1 (@12X1)

    Strength B

    EMOM 12
    Odd:  4 Split Jerks
    Even:  4-8 Strict C2B Pull-ups

    WOD

    2K Row OR 1 mile run
    *increase pace each 500/400, attempting to negative split

    IV Team Series Game Night WOD 1 is TOMORROW (5/30)!  Teams report at 11am!

  • Saturday – 5/30/15

    WOD

    AMRAP 40
    800m Run
    1-3 Rope Climbs
    3-6 Wall Walks
    80m Farmer Carry (32/24)
    12 Wallballs (30/20)

    Running Club

    This weekend:  25-30 minute easy run either on your own or join the RUNNING CLUB on Sunday @ 9:15am.  ANYONE is welcome for Sunday runs!!

    The goal for today’s WOD is to choose a rep range and a pace where you are challenged but you can keep moving consistently throughout the 40 minutes. Intent is to test your aerobic conditioning.

  • Sunday – 5/31/15

    Coaches' Choice WOD

    3 Rounds for time:
    400m Run
    20 OHS (95/65)

    *rest 10 minutes

    3 Rounds for time:
    15 Calorie Row
    15 Clean & Jerks (115/75)

    *rest 10 minutes

    21-15-9
    Deadlift (205/145)
    Burpee
    Pull-up

    *A Monday Monster Mash from Crossfit Linchpin

    Running Club

    Will meet at 9:15 for a choose your own distance/pace run.   ANYONE is welcome. 25-30 minute easy run is recommended for those in the current Running Club Cycle.

  • Monday – 6/1/15

    Strength A

    Front Squat:  Build to a heavy set of 2

    Strength B

    Squat Clean:  Build to a heavy single for the day

    WOD

    For time:
    12-9-6-3
    Thrusters (65-70% 1RM)
    Strict Weighted Chin-ups (5% BW)

     

    Congratulations to Wendy Hoover for winning the Attendance Challenge for the month of May!!  Don’t forget to sign in when you come to class so you can be eligible to win during the month of June!

  • Tuesday – 6/2/15

    Strength

    Close Grip Bench Press:  5-4-3-2-1

    WOD

    AMRAP 3:  Calorie Row
    AMRAP 2:  Box Jumps
    AMRAP 1:  Burpees

    *Rest 10 minutes, then repeat

    Skill

    During 10 minute active rest between rounds of the WOD, choose a skill to work on (i.e. handstand walk, double unders, etc.)!

    This Saturday, June 6 will be the “Alex WOD” at 10am.  Mark your calendars, Alex has programmed a good one for us as his reward for winning the April Attendance Challenge!

  • Wednesday – 6/3/15

    Strength

    Bent Row:  10-8-4-4-4

    WOD

    12-9-6-3
    Deadlift (70% of 1RM)
    Strict HSPU

    Post-WOD

    Prowler Sprint Race with partner:
    5 x 25m (rest 2 minutes between)

    If there is not enough time at the end of the class to complete the prowler race, feel free to stay after to complete on your own!  Sleds will be outside of the garage door, please return them (and the plates) there after you use them!

  • Thursday – 6/4/15

    WOD

    5 Rounds:
    20 Russian KBS (32/24)
    20 Sit-ups
    30 Double Unders
    *Every 2:30 stop where you are and run 800m

    Running Club

    7:30am class meet at box
    6:00pm class meet at Seibert Park

    8 x 400m Hill Loop, 1 minute recovery (scale to 6 loops)

    Today’s WOD was designed with intent of aerobic conditioning, with focus on midline stability and work under cardiorespiratory demand.  Focus on maintaining midline with swings and during DU.  The runs should be done around 80%.

  • Friday – 6/5/15

    Strength

    Backsquat:  3, 2, 1: 3, 2, 1 (@30×1)

    WOD

    7 RFT:
    2 MU
    3 Box Jumps (30/24)

    right into…

    4 RFT:
    200m Row
    200m Run
    1 minute FLR on rings

    TOMORROW (Saturday) is the ALEX WOD!  Make sure you come to the Crossfit class at 10am to see what Alex has in store for us!!

  • Saturday – 6/6/15

    Strength

    1RM Power Clean

    ALEX'S WOD

    “Spring Cleaning”
    9-15-21
    Power Cleans (185/135)
    Box Jumps (24/20)

    Rest 5 minutes

    21-15-9
    Power Cleans (155/115)
    Box Jumps (30/24)

    Don’t forget that today is the day that Alex Mullins planned the WOD!!  Come out to experience some of his favorite movements…including the warm-up!

  • Sunday – 6/7/15

    Coaches' Choice WOD

    Strength
    Max Weight Farmers Carry for 15m

    WOD
    Tabata Assault Bike

    Running Club

    EASY 30 minute run (scale to collect 30 minutes by taking walk breaks)

    The box is available for Open Gym from 10am-1pm today!!

  • Sunday – 6/8/15

    Strength

    Strict Pull-ups:  3-2-1, 3-2-1

    EMOM 12

    Odd:  6 KB Snatches (Right)
    Even:  6 KB Snatches (Left)

    WOD

    4 Rounds:
    200m Sandbag Run
    12 Burpees

    The IV Team Arena Series Iceberg Challenge #2 has been posted!!  Make sure that your read the standards and watch the video before you perform it!  Scores need to be submitted by 6/15/15!

  • Tuesday – 6/9/15

    Strength

    Strict Press:  3-2-1; 3-2-1

    WOD 1

    AMRAP 12:
    3 Muscle-ups
    40m Farmer’s Carry
    10 V-ups

    WOD 2

    3 Rounds for Time:
    15 Front Squats (115/75/45%)
    3 TGU (per arm)

    The WOD & Wine Event is coming up on June 27 at 6pm. NON-MEMBERS WELCOME! The WOD will be friendly for those who do not Crossfit, bring your friend or spouse for a fun night at the box. Bring a bottle of wine or your favorite cheese AND A FRIEND!

  • Wednesday – 6/10/15

    Strength

    Sumo Deadlift:  6 x 3, climbing

    WOD

    With a 25:00 clock:
    50/30 Chin-ups

    AMRAP with remaining time…
    200m Run
    15 Russian KBS (AHAP)
    15 Sit-ups
    40 Double Unders

    Don’t forget to bring your jump rope to class today!  In order to master double unders it’s important to have a rope that is fitted to you.  It’s worth the investment.  Ask your coach or your classmates for recommendations if you need one!

  • Thursday – 6/11/15

    WOD

    Partner “Jerry”

    Complete for time:
    1 Mile Run
    2K Row
    1 Mile Run

    *For the run portions, partner 1 runs 800m while partner 2 does AMRAP rope climbs.  Then partner 2 runs 800m and partner 1 does rope climbs.  For the row, each partner rows 1K while the other partner does AMRAP squat thrust box jumps.

    Running Club

    6 x 400, rest 1:30-3:00
    *first 200m of each is :04 slower than goal race pace, second 200m of each is :02 faster than goal race pace

    7:30am Running Club will meet at the box, 6:00pm Running Club will meet at the track at Seibert Park!  Any members are welcome to attend!!

  • Friday – 6/12/15

    Strength

    OHS:  Climb to a heavy 2 @42×1

    WOD

    “Nancy”
    5 Rounds:
    400m Run
    15 OHS (95/65)

    REMINDER:  IV Team Series Iceberg #2 scores are due by 9pm on Monday, 6/15.  If you haven’t completed it yet, make sure you do so by Monday!!

  • Saturday – 6/13/15

    WOD

    “Filthy Fifty”
    For time:
    50 Box Jumps (24/20)
    50 Jumping Pull-ups
    50 KBS
    50 Walking Lunge Steps
    50 Knees to Elbows
    50 Push Press (45/30)
    50 Back Extensions
    50 Wallballs (20/14)
    50 Burpees
    50 Double Unders

    Heads up…the Coaches’ WOD tomorrow (Sunday) will be the Iceberg #2 workout.  So if you still need to do it, show up for 10:30am and help judge or be judged!

  • Sunday – 6/14/15

    Coaches' Choice WOD

    EMOM as long as possible…
    7 Thrusters (75/55 RX; 65/45 scaled)
    6 Pull-ups (scale=KBS @ 24/16)
    5 Burpees (chest to ground, jump on 10# plate)

    Running Club

    On your own complete a 25 minute run with 4 x :30 “pick-ups” (faster than easy pace)

    Open Gym from 10am-1pm today.  Coaches’ Choice WOD will start at 10:30am.  If you are participating, be willing to help judge as well!

  • Monday – 6/15/15

    Strength A

    5RM TnG Snatch (Power or Full)

    Strength B

    Hang Clean Cluster:  1.1.1.1 (x4)

    WOD

    21-15-9
    Ring Push-ups
    400m Row after each set of push-ups

    PLEASE MAKE SURE YOUR EMAIL IS UP TO DATE ON ZENPLANNER!! We want to be sure you are getting all the latest news from 717!

    COMING SOON…CrossFit 717 WODs on Instagram, follow @crossfit717 on IG (WOD will also return to Twitter @717crossfit)

  • Tuesday – 6/16/15

    Strength

    4 RNFT
    15 Thrusters (115/85/50%)
    2 Rope Climbs

    WOD A

    EMOM 10
    Odd:  7-10 T2B
    Even:  12 Burpees

    WOD 2

    AMRAP 10:  Run

    Don’t forget to sign up for the WOD & WINE event on June 27 at 6pm.  This event is open to Friends and Family!!  The WOD will be friendly to non-crossfitters.  Bring a bottle of wine or your favorite cheese to share.

  • Wednesday – 6/17/15

    Strength

    EMOM 12
    2 Box Squats (50%)

    WOD 1

    EMOM 12
    Odd:  1 MU + 3 Dips
    Even:  10 Russian KBS

    WOD 2

    With a 6 minute clock…
    1K Row
    AMRAP Sit-ups

  • Thursday – 6/18/15

    WOD

    For Time:
    50 DU
    10 Chin-ups
    5 Burpees
    40 DU
    10 Chin-ups
    5 Burpees
    30 DU
    10 Chin-ups
    5 Burpees
    20 DU
    10 Chin-ups
    5 Burpees
    10 DU
    10 Chin-ups
    5 Burpees

    Running Club

    5 x 800m at goal race pace (i.e. if goal mile time is 7:00, run intervals at 3:30)
    *rest 1:30-2:30

    7:30am Running Club will meet at the box, 6:00pm Running Club will meet at Seibert Park!

  • Friday – 6/19/15

    Strength A

    Push Press:  4-3-2, 4-3-2

    Strength B

    EMOM 12
    Odd:  3 TnG Squat Cleans (65%)
    Even:  3-6 Strict HSPU

    WOD

    10-9-8-7-6-5-4-3-2-1
    Wall Balls (20/14)
    Power Snatch (75/55/45%)

    Make sure you follow @Crossfit717 on Instagram and @717Crossfit on Twitter to view the WODs!

  • Saturday – 6/20/15

    WOD

    For Time:
    1000m Run (1200m Row)
    5 Pull-ups
    10 Box Jumps
    800m Run (1K Row)
    10 Pull-ups
    15 Box Jumps
    600m Run (750m Row)
    15 Pull-ups
    20 Box Jumps
    400m Run (500m Row)
    20 Pull-ups
    25 Box Jumps
    200m Run (250 Row)
    25 Pull-ups
    30 Box Jumps

    One week from today is the WOD & WINE event at 6pm.  Don’t forget to invite a friend!

  • Sunday – 6/21/15

    Coaches' Choice WOD

    2015 Regionals Event 7 (6 minute TC)

    15 Muscle-ups (25 C2B Pull-ups Scaled)
    1 Squat Clean (205/135 RX; 135/95 Scaled)
    1 Squat Clean (225/145 RX; 155/105 Scaled)
    1 Squat Clean (245/155 RX; 175/115 Scaled)
    1 Squat Clean (255/165 RX; 195/125 Scaled)
    1 Squat Clean (265/175 RX; 205/135 Scaled)

    *Heats will start at 10:30am

    Running Club

    Run for 35 minutes at an easy/recovery pace

    Happy Father’s Day to all of the 717 DADS!

  • Monday – 6/22/15

    Strength

    Choose from one of the following…
    1RM Snatch (Full or Power)
    1RM Clean (Full or Power)

    WOD A

    For time (use movement from strength):
    10 reps @ 65%
    10 reps @ 70%
    10 reps @ 75%
    10 reps @ 80%

    WOD B

    10 minutes AB or Rower (increasing intensity)

    CrossFit 717 now has “Office Hours” appointments…

    717 Office Hours are 30 minute 1-1 training sessions with a member of our coaching staff to work on movement efficiency, diet advice, or goal setting.

    These are 100% free for you.

    Through Zenplanner (either phone or desktop) you’ll see the appointment section. All appointments must be made 72 hours in advance.

    Please be as detailed as possible in the description so that the coach can plan accordingly.  Before your appointment, be prepared (be warmed up, or come with discussion points).

    Here are a few rules:

    -This is not a substitute for Personal Training.

    -Please no back to back appointment reservations, or more than once per week.

    -Cancellations can be made up to 12 hours before your appointment. If you need to cancel within that time frame, please contact us asap.

    -Please include your cell phone number in the reservation.

  • Tuesday – 6/23/15

    Strength

    Bent Rows:  4 x 8

    WOD A

    3 Rounds:
    8 Thrusters (60%, 65%, 70%)
    8 Burpees
    :20 AB/Row

    WOD B

    3 Rounds:
    400m Run
    15 Wall Balls (20/14)

    Don’t forget to RSVP for the WOD & WINE event on Saturday night (June 27) at 6pm.  Invite a friend to come with you!

  • Wednesday – 6/24/15

    Strength

    Bench Press:  4 x 10

    WOD

    3 Rounds:
    17 Deadlifts (225/185)
    17 Ring Dips
    17 Box Jumps

    Reminder:  The IV Team Series Game Night 2 is this Saturday at 11am!!  Get ready to throw down!

  • Friday – 6/26/15

    Strength

    Back Squat:  3 x 15

    WOD A

    EMOM 10
    Odd:  2-4 Burpee Muscle-ups
    Even:  40 Double Unders

    WOD B

    AMRAP 10 (increase by 3 reps each round, if you break start back at 3)
    3 Wall Balls (20/14)
    3 Russian KBS (32/24)
    3 Burpees
    6 Wall Balls
    6 Russian KBS
    6 Burpees

    Do you want to receive the WOD in your email?  Log on to crossfit717.com and enter your email into the block in the bottom left corner on the main page!

  • Saturday – 6/27/15

    WOD A

    2010 CF Games WOD (12 minute TC)
    7 RFT
    3 Squat Cleans (205/135)
    4 HSPU

    WOD B

    2010 CF Games WOD (22 minute TC)
    Pyramid Double Helen

    Run 1200 meters
    63 kettlebell swings (24/16)
    36 pull-ups
    Run 800 meters
    42 kettlebell swings
    24 pull-ups
    Run 400 meters
    21 kettlebell swings
    12 pull ups

    Tonight is the WOD & WINE event at 6pm.  Bring a friend and a bottle of wine (and/or cheese!).  The workout will be friendly for everyone!

  • Monday – 6/29/15

    Strength A

    1RM Deadlift

    Strength B

    EMOM 5:
    4 Power Snatches

    WOD

    AMRAP 15
    80m Farmer’s Carry
    5 Burpee Box Jumps (36/30)
    2 Wall Walks

    Have you registered for the 2015 Battle Royale on July 18??  There are still spaces for individual and team competitors!  Don’t want to compete?  Join in the fun by volunteering to help make the event a huge success!  Click here to register (athlete or volunteer).

  • Tuesday – 6/30/15

    Strength A

    Bench Press:  5 x 3 @ 30×1

    Strength B

    Bent Row:  5 x 3

    WOD

    AMRAP 12
    10 C2B Pull-ups
    20m OH Lunge
    200m Sprint
    *rest 1:1

    July 15 is the Harrisburg Mile, you don’t have to be a Running Club participant to sign up with 717!  Let’s get a huge group out to represent #717Nation.  You can get the details and register here!  Want a 717 Running Club Tee or Tank (check it out on Beebe in blog pic)??  Email Coach Lauren at lauren.crossfit717@gmail.com by Thursday to place your order.

  • Monday – 05/11/15

    Buy In

    3 Rounds
    50m Sled Drag
    30 Hollow Rocks or V-Ups
    400m Run (reverse block loop)
    *Start on different movements.

    WOD

    5 Rounds Every 2 Minutes:
    100m Sprint
    10 KB Push Press
    20m OH Carry (KB’s)

  • Tuesday – 05/12/15

    Buy In

    Tabata AB
    30 Pull Ups (3 Min ME PU/RR hold)
    30 Wallball

    WOD

    AMRAP 20:
    100m Suitcase Walk (50/side)
    30 Step Ups (holding KB on cement wall)
    30 Dips
    20m Broad Jump

  • Wednesday – 05/13/15

    Team WOD

    8k Row

    0-10 Minutes:
    A: 20 KB Swings
    B: Plank Hold
    *Switch Every 20 Swings

    Team WOD #2

    11-20 Minutes:
    A: 15 Squat Thrust Box Jumps
    B: Flutter Kicks
    *Switch Every 15 STBJ

    Team WOD #3

    21-30 Minutes:
    A: 8 Inch Worms
    B: Air Squats
    *Switch Every 8 IW

    30+ minutes, rotate and rest as needed.

  • Thursday – 05/14/15

    WOD

    4 Rounds:
    20 Box Jumps
    20 AB Calories
    5 Tire Flips
    Short Block Run

    Buy Out

    2x:
    AMRAP 1: Pull Ups
    AMRAP 1: Bent Row
    AMRAP 1: T’s w/ plates

  • Friday – 05/15/15

    Buy In

    4 Rounds:
    8 Single Arm DB Bench Press (per side)
    8 Bulgarian Split Squat (per side)

    WOD

    2 Rounds: rest 5 BTW
    200m Row
    75 DU
    50 Wallball
    25 Burpees
    50 DR KBS
    75 Mountain Climber (2 count)
    200m Run

  • Saturday – 05/16/15

    WOD #1

    RUNNING CLOCK
    12-9-6-3
    Rope Climbs
    DB Snatch (per arm)

    *Rest 5

    WOD #2

    21-15-9
    HSPU or Push Up
    Pull Ups

    *Rest 5

    WOD #3

    3 Rounds
    5 Wall walks
    20 Thruster (75/55 or 2 KB’s)
    200m Run

  • Monday – 5/18/15

    WOD

    5 Rounds:
    200m Run
    20 KB Swings
    20 Squat Thrust
    20 AB Mat Sit Ups
    (take KB, grey mat, and ab mat outside)

    Buy Out

    EMOM 6
    15 Air Squat AFAP
    Max Plank hold until :55

    We have more than 30 people this Sunday doing “Midnight Murph”!

    Doors open at 11pm.  ALL members are invited.

    The Facebook event link is: https://www.facebook.com/events/1469435130013428/

  • Tuesday – 5/19/15

    WOD

    4 Rounds:  1 Minute of Each
    – V-Ups or GHD
    – Box Jumps
    – KB Push Press (2 KB’s)
    – Jumping Lunges

    *Rest 3 Between

    BUY OUT

    3 Rounds
    10 Calorie AB
    3 Wall Walks

    TEACHER SUMMER SPECIAL!
    $60 for 1 Month Unlimited, offer expires 6/15/15. Share with all of your teacher friends!

  • Wednesday – 5/20/15

    Buy In

    8RM DB Thruster

     

    WOD

    4 Rounds:

    400m Row
    15 Burpees
    18 Box Step Ups (Holding 2 KB’s)
    21 Double Russian KBS
    24 WBS (20/14)

    *200m Walk Btw Rounds

    Focus on pacing rounds properly to achieve even splits across all four rounds.

  • Thursday – 5/21/15

    WOD

    10 Rounds:
    200m Run
    10 T2B/V-Ups
    Rest 5 Minutes
    10 Rounds:
    30 DU
    1 Minute Max Plank

  • Friday – 5/22/15

    WOD

    3 Rounds
    400m Run
    500m Row
    100m Prowler
    25 Box Jumps
    25 Pull Ups

    Buy Out

    10 Minutes:
    Foam Roll & Stretch

    DON’T FORGET ABOUT MIDNIGHT MURPH! **Gym will open 11:30PM Sunday night and WOD will begin @ midnight Monday morning. #wodforourheroes

  • Saturday – 5/23/15

    WOD

    Team of 2:
    5 Rounds – Split Reps as Needed
    50 Sit Ups
    50 KB Swings
    100 Lunges

    Rest 2 Minutes

    Both work at the same time:
    150 Flutter Kicks Each

    Rest 1 Minute

    1 Works at a Time to accumulate max reps (both row same time)
    3 Minutes: Max Wallballs
    500m Row Each
    3 Minutes: Max Burpees

  • Monday – 5/25/15

    Class Schedule

    12am (Midnight):  “Midnite Murph” Doors open Sunday at 11:30pm, all members welcome
    9am (Monday):  “Murph”, All members welcome
    9-10am (Monday):  Open Gym

    WOD

    “Murph”
    1 mile run
    100 pull-ups
    200 push-ups
    300 squats
    1 mile run

    *with a weighted vest or body armor

    “Murph” is a Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005.  He was 29, of Patchogue, N.Y.  Lt Murphy was awarded the Congressional Medal of Honor after his death.

    The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

  • Wednesday – 5/27/15

    BUY IN

    3 Rounds:
    4 TGU Per arm
    10 KB DL High Pull
    50 DU

    WOD

    50-40-30-20-10
    Wallballs
    Toes 2 Bar (hanging L-raise)
    Squat Thrust

  • WOD

    4 Rounds:
    20 Calorie AB
    20 Burpees
    15 Pull Ups
    20 Burpees
    20 Calorie AB

    *Rest 4 Minutes between Rounds

  • Friday – 5/29/15

    Buy In

    800m Run
    50 Goblet Squats
    800m Run

    WOD

    3x: Rest :60 Between sets.

    AMRAP 6:
    8 Weighted Sit Ups
    8 Calorie Row
    8 Lunges

    Time each 800 split – try to keep final time within :10.

  • Monday – 06/01/2015

    WOD

    Team of 2: Split Reps 50/50 (Including runs. Break reps as needed.)

    5 Rounds:
    40 Box Jumps
    30 Windshield Wipers
    40 DB Snatches
    30 Push Ups
    1 Mile Run (2k Row)

    Tips on breaking up reps…

    I want both partners to be moving a lot, so try to switch every 5-6 reps. Runs can be broken up by 200’s, 400’s, or 800’s.

  • Tuesday – 06/02/2015

    BUY IN

    2 Rounds:
    1 Minute DB Thruster
    1 Minute V-Ups
    1 Minute Burpees
    1 Minute Rest

    WOD

    5-4-3-2-1
    Turkish Get Ups (per arm)
    2-4-6-8-10
    Man Makers

    Post WOD

    4 Rounds:
    200m SPRINT
    50 Flutter Kicks

    Alternate WOD movements. TGU weight should be challenging enough that you have to break sets up every 2-3 reps.

  • Wednesday – 06/03/2015

    WOD

    AMRAP 5:
    Prowler Push

    AMRAP 4:
    Curtis P’s
    (KB Clean, KB Push Press, Left Lunge, Right Lunge )

    AMRAP 3:
    25m Sprints

    AMRAP 2:
    Ground 2 OH (45/25)

    AMRAP 1:
    V-Up Hold

    *Short Block run between AMRAPS

    Buy Out

    REST 10 Minutes

    200m Low Bar Prowler Push

    Goal is to push yourself 100% on each AMRAP and use run as recovery. The next AMRAP will begin when the entire group returns from the short block run. Record number of reps for each AMRAP. (Coach – record on WB.)

  • Thursday – 6/4/15

    WOD

    21-15-9
    Push Ups
    Toes 2 Bar

    500m Row

    21-15-9
    Burpee Box Jump Overs
    Wall Balls

    500m Row

    21-15-9
    DB Floor Press
    Wallball Sit Ups

  • Friday – 6/5/15

    BUY IN

    Tabata: Hollow Rocks
    Tabata: Touch Jumps

    WOD

    “Kelly”

    Five Rounds For Time:
    400m Run
    30 Box jumps
    30 Wall balls

    Time EACH ROUND of “Kelly” and log increase & decrease through rounds.

  • Monday – 6/8/15

    Buy In

    3 Rounds:
    Assault Bike
    2 Minutes on / 1 Minute off

    WOD

    8 Rounds:
    8th St sprint (to Indiana Ave – past water tower.)
    20 Lunges at top of hill
    Sprint to Bottom
    12 KB Swings

    Buy Out (Homework if no time.)

    Tabata: Push Ups

    Sprint HARD uphill, jog back down.

  • WEDNESDAY 6/10/15

    Buy In

    Buy In: Groups of 3 AMRAP 1 w/ 30s rest
    -Burpees
    -Sit ups
    -Air squats

    WOD

    EMOM 7
    -30 Jump Ropes
    – OH Plate Carry

    Rest 1 min

    AMRAP 7
    15 Jumping Squats w/ plate
    15 Russian V-Sit w/plate (over & back=1)

    Rest 1 min

    EMOM 7
    10 Ground 2 OH
    10 Plate press (straight out in front)

  • THURSDAY – 6/11/15

    Buy In

    1 Mile Run
    (80% effort first 800m, 90% last 800m)

    WOD

    For Time:
    100 Squats
    75 Push Ups
    50 Pull Ups
    75 Push Ups
    100 Squats
    *SCALE AS NEEDED

     

    Plan working sets in advance. If you know push ups are a challenging movement, the task will be easier if you break it down to smaller sets. (I’ll start with 5, drop to 3 if needed, etc.)

  • Friday – 6/12/15

    STRENGTH

    A. 1 RM – DB/KB Bench Press

    B. 2 Mex Sets: Bench Press (using 10# less than A)

    WOD

    AMRAP 25: (Set up at farmers market end)
    15 KB Squat Cleans (AHAP, 2-3 sets needed)
    200m Sprint
    20 KB Lunges
    50m Sprint
    10 Tire Flips

    Buy Out

    3 Sets: 30 on – 30 off
    Handstand / Headstand Hold

  • SATURDAY

    Buy In

    10 rounds of:
    30 seconds: Burpees
    Rest 30 seconds
    30 seconds: DB/KB thrusters (NO BARBELL – AHAP)
    Rest 30 seconds

    WOD

    Immediately into….
    1000m Run (2 Block loops + Parking lot)
    25 KB Swing
    25 Box Jumps
    15  KB Swing
    15 Box Jumps
    1000m Run

    Scale runs as needed. If 8+ minute mile, do a 800m or 600m route. No barbells on thrusters even if CrossFit. Using two objects will focus more on shoulder instability and force you to use both sides equally.

  • Tuesday – 6/16/2015

    Buy In

    3 x 500m Row
    4 Minutes rest between intervals

    WOD

    AMRAP 20:
    200m Sandbag Run
    15 Goblet Squats
    5 Wall Walks (3 sec pause at top)

  • Wednesday – 6/17/2015

    WOD

    10-20-30-20-10
    Pull Ups
    Burpee Box Jumps
    V-Ups
    **1 Minute Plank Hold between Sets

    Buy Out

    4 Rounds:
    Max L-Sit Hold
    Max UB DU set

    Record all 4 sets of Buy Out on whiteboard. If athlete does not have double unders, spend 1 minute practicing.

  • Friday – 6/19/15

    Buy In

    For Time
    800m Run

    WOD

    For Time
    50 Sit Ups
    30 Windmills
    15 Burpee Box Jumps
    30 Wallball Sit Ups
    50 Lunge w/ WB

    Post

    3 Min / side:
    Super Couch Stretch

    WOD Focus: Core & Hip Stability. Try to focus on the movement, not speeding through.

  • Tuesday – 6/23/15

    Buy In

    5 x 10 Calorie AB
    5 x 1 Minute Side Plank (:30 side)

    WOD

    Every 5 Minutes for 25 Minutes:

    20 KB Swings
    40 Air Squats
    10 Box Jumps

  • Wednesday – 6/23/2015

    WOD

    “Jackie”
    For time:
    Row 1,000 meters
    Thruster 45 pounds, 50 reps
    30 Pull-ups (30 Tough Ring Rows)

    Buy Out

    5 Rounds: Not For Time
    10 DB Floor Press
    10 DB Bent Row (per side)
    20 Supermans

    Jackie is a test. You should push as hard as possible on this workout to shoot for the best time you can achieve. Partner up and count each others reps.

  • Thursday – 6/25/15

    WOD

    WOD
    20-18-16-14-12-10-8-6-4-2
    DB Snatch (1/2 reps per side)
    DB Box Step Up

    600m Run

    2-4-6-8-10-12-14-16-18-20
    V-Ups
    Jumping Lunges

    Post-WOD Mobility

    Need Box & Lacrosse ball

  • Friday – 6/26/15

    WOD

    6 Rounds: :40/:20

    – Calorie Row
    – Wallball
    – DU
    – KB Swing
    – Goblet Squat

  • Saturday – 6/27/15

    WOD

    “Nutts”
    10 HSPU
    15 DL (250/175 or AHAP KB)
    25 Box Jumps
    50 Pull Ups
    100 Wallballs
    200 DU
    400m Run (45/25 Plate)

    Buy Out

    50 Hollow Rocks
    Max Side Plank each side

  • Monday – 6/28/15

    Buy In

    2k Row –
    Each 500m Split should get slightly faster. Do not burnout in the beginning.
    *Set rower to count down, record splits.

    WOD

    AMRAP 10
    20 KB Swings
    200m Run
    20 Box Jumps

    Right Into…
    3 Rounds
    100 DU
    30 Push Ups

    Buy Out

    Abmat Calf Smash

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