Every journey begins
with a single step.

Join Now

Read theCrossfit WOD

Read theSweatshop WOD

  • 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.

  • Wednesday – 7/1/15

    Strength A

    Snatch Balance:  Climb to a heavy double

    Strength B

    1RM OHS

    WOD

    “Nasty Girls”
    3 RFT
    50 Air Squats
    7 Muscle-ups
    10 Hang Power Cleans (135/95)

    Congratulations to KALEB CROSS for winning the June Attendance Challenge.  Don’t forget to check in to ZenPlanner when you come to the box so you can be eligible to win during the month of July!

  • Thursday – 7/2/15

    Strength

    A. 5RM Strict Press
    B. 2RM Push Press

    WOD

    1K Row
    400m Run
    30 Wall Balls (30/20)
    30 Box Jumps (30/24)
    30 T2B
    60 DU
    400m Run
    1K Row

    Running Club

    6 x 400m @ goal race pace
    *Between 1 and 2 minutes rest

    You have until July 8 to register for the 2015 Battle Royale and still receive a t-shirt!  It’s not too late!  Join hundreds of other athletes in this amazing throwdown!!

  • Friday – 7/3/15

    Strength

    Backsquat:  3, 2, 1; 3, 2, 1

    WOD

    5-4-3-2-1
    Squat Cleans (225/135)
    Wall Walks
    Rope Climbs

    *compare to 5/11/15

    REGULAR SCHEDULE FOR THE ENTIRE HOLIDAY WEEKEND!

    Wear your RED, WHITE, AND BLUE and come out to do “The Seven” during the 10am CrossFit class on Saturday!  Start off your Independence Day with a Hero WOD!

  • Saturday – 7/4/15

    WOD

    “The Seven”
    7 Rounds
    7 Handstand push-ups
    7 Thrusters (135/95)
    7 Knees to elbows
    7 Deadlifts (245/165)
    7 Burpees
    7 Kettlebell Swings (32/24)
    7 Pull-ups

    HAPPY 4th of JULY!!  Wear your RED, WHITE, and BLUE today!!!

  • Monday – 7/6/15

    Strength A

    1RM Jerk (Push or Split)

    Strength B

    EMOM 5:  5 Push Jerks

    WOD

    For time:
    800m Run
    30 GHD Sit-ups/50 Weighted Sit-ups
    60m OH Walking Lunge (95/55)
    30 Russian KBS (40/32)
    800m Run

    We are still in need of volunteers for the 2015 Battle Royale!  Click here to sign up and help make the day a huge success!!

  • Tuesday – 7/7/15

    Strength

    Power Clean Cluster:  4 x 3.3.3

    WOD

    AMRAP 8:
    5 Rope Climbs
    10 Burpee Muscle-ups
    100m Farmer Carry
    500m Row or 400m Run

    *Active Rest, then repeat

    Next Wednesday is the Harrisburg Mile, sign up to run with the crew from #717Nation!  Sign up here!

  • Wednesday – 7/8/15

    Strength

    Front Squat:  5 x 5

    WOD

    “Diane”
    21-15-9
    Deadlift (225/155)
    HSPU

    EFFECTIVE IMMEDIATELY:  The Box is now open ALL DAY! Monday through Friday the box will open for the 5:30am class and not close until the end of the last class of the day (8pm M, T, W; 7pm Th, F).  Utilize the extended Open Gym hours to work your weaknesses!!

  • Thursday – 7/9/15

    Strength

    Strict Weighted Pull-ups:  5 x 5

    WOD

    4 Rounds:
    AMRAP 4
    10 Calorie Row
    10 Wallballs (30/20)

    *Active rest between rounds

    Running Club

    1 x 800m @ goal race pace
    6 x 200m @ :02 faster than 400m pace (rest :30/1:00 between intervals)

    Running Club will meet at the Box for the 7:30am class, the 6pm class will meet at Seibert Park!  Next week is the Harrisburg Mile, did you sign up??

  • Friday – 7/10/15

    Strength

    1RM Clean and Jerk

    WOD

    AMRAP 20:
    3 KB Snatches per arm
    5 Strict T2B
    7 Box Jumps (30/24)
    35 DU

    *Every 3 rounds rest 1/2 the time it took you to complete the 3 rounds.

    Best of luck to the crew who is running in the Spartan Races this weekend!!  Thanks to Kris and Rachel for organizing everything! #717Nation

  • Saturday – 7/11/15

    Strength

    1RM Thruster

    WOD

    2008 CrossFit Games Event 8
    For time:
    15 Squat Cleans (155/100)
    30 Toes-to-Bar
    30 Box Jumps (24/20)
    15 Muscle-ups
    30 Push Press (75/45)
    30 Double-unders
    15 Thrusters (135/95)
    30 Pull-ups
    30 Burpees
    300′ Overhead Walking Lunges (45/25)

    IV Team Series peeps, don’t forget that your Iceberg #3 scores are due to Coach Jamie by 7/15 at 9pm!  You can do it on Sunday at Open Gym during the Coaches’ Choice WOD!

  • Sunday – 7/12/15

    Coaches' Choice WOD

    For time:
    “Grace”
    30 Clean and Jerks (135/95)

    right into…

    100 DU

    *record time after “Grace” and at end of DU.

    Remember, we are now open ALL DAY during the week, opening for the 5:30am class and closing after the last class of the day!

  • Monday – 7/13/15

    Strength A

    1RM Bench Press

    Strength B

    AMRAP 10
    Strict HSPU

    WOD

    AMRAP 10
    5 Power Snatch (115/75)
    200m Run
    4 TGU
    30 DU

    A HUGE shoutout to Laura Castle (LC) who starts training at the Police Academy today!  Best of luck girl, we know you will do great!!

  • Tuesday – 7/14/15

    Strength

    Backsquat:  3-2-1 (AHAP)

    WOD

    For time:
    30 Backsquats (225/165)
    40 T2B
    50 Russian KBS (48/32)
    60 Weighted Sit-ups

    SCHEDULE UPDATE:  We will be CLOSED starting at 1pm on Friday (7/17) through Sunday (7/19) at 10am for the Battle Royale.  There will be limited equipment available following the morning classes on Friday.

    We are still in need of volunteers for the Battle on Saturday.  Two shifts available:  7am-12pm and 12pm-5pm. Contact Coach Jamie (jamie.crossfit717@gmail.com) by 9am on Wednesday to sign up to help and secure your awesome Battle Tee!

  • Wednesday – 7/15/15

    Skill

    Weakness Wednesday:  Every Wednesday we will have an allotted time for you to do “Goat” work.  This will be in an organized format (think EMOM) where the entire class is working simultaneously.  Your Coach will be asking you what weakness you want to focus on for the next 4 weeks, so come with an idea, look up a progression online to share with your classmates.  We know that many of you do not have time outside of class to do extra work so this is your chance to WORK YOUR WEAKNESSES!  Some ideas may be:  Double Unders, Muscle-ups, Handstand Push-ups, Pull-ups, Snatch Drills (with PVC), and so on.

    WOD

    Fight Gone Bad
    3 Rounds (1 minute at each movement)
    Wallballs (20/14)
    SDHP (75/55)
    Box Jump (20)
    Push Press (75/55)
    Row (calories)
    *1 minute rest between rounds

    Record total number of reps for each round

    TONIGHT is the Harrisburg Mile!  Come out and support your fellow 717ers who are running and trying to PR!  Check out the heat times here!

  • Thursday – 7/16/15

    Strength

    A.  1RM KB Snatch (each arm)
    B.  1RM Power Clean (after the WOD)

    WOD

    AMRAP 22
    500m Row (rest 2 minutes between intervals)

    Running Club

    1 Mile TT (if you did not do the Harrisburg Mile)

    Partner WOD for those who ran the Harrisburg Mile:
    200m
    400m
    800m
    1600m
    800m
    400m
    200m
    *rest while your partner runs

    Running Club will meet at the Box for the morning class (7:30am) and Siebert Park for the evening class (6pm).

  • Friday – 7/17/15

    WOD

    3 RFT
    20 Pull-ups
    30 Push-ups
    40 Sit-ups
    50 Squats
    400m Sandbag Run

    Reminder that we are only open until 1pm today!  We will be CLOSED tomorrow for the Battle Royale!

  • Monday – 7/20/15

    Strength

    3RM Front Squat

    WOD

    For time…
    40-20-10
    Ring Push-ups
    American KBS (24/16)
    *400m Sandbag Run after each couplet

    A HUGE THANK YOU to all of the volunteers that helped make the Battle Royale a success on Saturday!  We couldn’t have done it without you.  It’s no small undertaking to move your entire Box twice in one weekend and then put on a huge event on top of it all, #717Nation is truly a special community and we appreciate all of your support!!

  • Tuesday – 7/21/15

    Strength

    5RM Push Press

    WOD

    3 Rounds for time:
    15 Push Press
    300m Row
    15 T2B
    50 DU

    Want to receive the WOD directly to your inbox??  Be sure to sign up on the main page of crossfit717.com (bottom left corner).  You will be sent an email in order to verify your address, be sure to follow the link so that the blog gets delivered to you!

  • Wednesday – 7/22/15

    Strength

    5RM Bent Row

    EMOM 10

    #WeaknessWednesday

    *You are continuing to work on the same weakness from last week, be sure to come with a progression or check with a coach for a suggestion!

    EMOM 12

    Odd:  10-15 Wallballs (20/14)
    Even:  1 Rope Climb + 3-5 C2B Pull-ups

    RUNNING CLUB will be transitioning to preparation for a 5K on Labor Day (details forthcoming).  Class meets at 6pm AT THE BOX on Thursday nights!  Come out and join the fun.  The 7:30am class will be by RSVP only.  If you wish to attend sign up on ZenPlanner by 8pm on Wednesday night to give Coach Lauren notice to be there!

  • Thursday – 7/23/15

    Strength

    Lunges:  Climb to a heavy 5 per leg

    WOD

    AMRAP 18:
    2, 4, 6, 8, 10, 12, etc.
    Burpees
    OH Walking Lunge (25/10)
    Box Jumps (24/20)

    *climb in reps until you can no longer go unbroken and then start back at 2

    RUNNING CLUB

    REMINDER:  RSVP if you would like to attend the 7:30am class.  ALL RC Classes will now meet at the box!

    2 miles (1 minute slower than mile pace)
    *Rest 3 minutes
    2 miles/Scaled=1 mile (faster than first interval)

    Starting on August 31, Coach Jeff will be hosting a Strength Cycle.  Monday, Wednesday and Friday at 5pm.  Interested in supplementing your CrossFit regimen and gaining strength?  Then this is the class for you!  Email lauren.crossfit717@gmail.com with any questions!  You can sign up on ZenPlanner now!!

  • Friday – 7/24/15

    Strength

    Sumo Deadlift:  5×5

    WOD

    7 Rounds:
    4 HSPU
    5 Squat Cleans (135/95)
    6 Pull-ups
    7 Double Russian KBS (48/32)

    Make sure to tune into the CrossFit Games this weekend to see the top athletes in the world compete to be the “Fittest on Earth”!  All of the action and leaderboards can be found at:  www.games.crossfit.com!

  • CF Saturday – 7/25/15

    WOD

    For time with a partner..

    1 mile run

    3 Rounds of:
    10 DB Thrusters
    5 Rope Climbs
    80 Flutter Kicks

    10 50m Prowler Pushes (270/135)

    1 mile run

     

    Be sure to tune in to the CrossFit Games this weekend!  You can find all of the action and latest scores at www.games.crossfit.com.

  • Sunday – 7/26/15

    Coaches' Choice WOD

    3 mile run

    Open Gym is available from 10am-1pm.  The IV Team Series will be taking place from 10-11:30am, two rigs and 4 benches will be unavailable during that time.  The 3 mile run will start at 11am.

  • CF Monday – 7/27/15

    Strength

    1RM Snatch (Full or Power)

    WOD A

    For time:
    20 Snatches (70-80% of Strength)

    WOD B

    5 minute clock…
    700m Row
    Max Reps Wallballs (20/14)

    Congratulations to Corey Losch for winning the Reebok True Grit Award at the Battle Royale.  Corey entered the RX Male division as a teenager, had a positive attitude, worked on his weaknesses before the event, helped moved equipment mid-day, judged the final WOD, and was one of the last people left to help clean up. Corey you are an outstanding member of our community and we are proud to call you one of our own!!

  • CF Tuesday – 7/28/15

    Strength

    Bench Press:  4 x 10

    WOD A

    Every 3 minutes for 5 rounds…
    200m Sprint + 5-10 burpees

    WOD B

    For time:
    1K Row (:30 @ 100%, :30 @ 70%)

    Congratulations to Darren and Karen Evanoff on the birth of their baby girl, Reese Elaine.  She is 3 weeks old today!  We are excited to welcome another addition to the 717 Family!

  • CF Wednesday – 7/29/15

    Skill

    EMOM 10
    Weakness Wednesday

    *This is week 3 of 4 for the movement you have chosen, after 4 weeks you can choose a new skill or continue working your same weakness!!

    Strength

    Backsquat:  4 x 2

    WOD

    EMOM 12
    Odd:  6-8 Thrusters (105/75/50%)
    Even:  5-10 Chin-ups

    There are some new 717 tees/tanks available, check them out in our retail store online or in person at the box!

  • CF Thursday – 7/30/15

    Strength

    Strict Press:  4 x 3

    WOD

    AMRAP 20
    5 Ring Rows
    5 Dips
    10 Russian KBS
    10 Sit-ups
    40m Prowler (180/90) – 30 Double Unders*

    *alternate movement each round

    Running Club

    2 Rounds of:  
    4 x 400m (5k pace, decreasing rest)

    Scaled=2 Rounds of 3 x 400m (5k pace, decreasing rest)

    Reminder that 7:30am Running Club is by RSVP only.  Please reserve your spot by 8pm on Wednesday night!

  • CF Friday – 7/31/15

    Strength

    Hang Snatch + Snatch:  Climb to a heavy single

    WOD

    1 minute:  Max Rep C2B Pull-ups
    *Rest 2 minutes
    30 Front Rack Lunges (135/95)
    30 Burpee Box Jumps (24/20)
    100m Prowler (360/230)
    120m Bear Crawl
    *Rest 2 minutes
    1 minute:  Max Rep C2B Chin-ups

    Don’t forget to sign up for Coach Jeff’s Strength Class that begins on August 31!!  You can add it to your membership on ZenPlanner!!

  • CF Saturday – 8/1/15

    WOD

    For time:
    42-30-18
    Wallballs (20/14)
    SDHP (75/55)
    Row (Calories)
    American KBS (24/16)
    Double Unders (x2)

    Don’t forget the IV Team Series is TOMORROW (Sunday).  Arrive at 10am to weigh in and warm up!!  WOD will start at 10:30am!

  • CF Sunday – 8/2/15

    Coaches' Choice WOD

    3 mile run

    Open Gym is available today from 10am-1pm.  The IV Team Series will be occupying 2 rigs and 4 benches from 10am-11:30am.  The 3 mile run will begin around 11:00am.

  • CF Monday – 8/3/15

    Strength A

    2RM Clean (Full or Power)

    Strength B

    EMOM 6
    5 TnG Cleans (60%) + 15 Double Unders

    WOD

    AMRAP 20
    5 Cleans (60%)
    10 KBS (32/24)
    15 Box Jumps (24/20)
    90 seconds rest

    VOLUNTEER at the Food Bank with #717Nation on Saturday, August 22 from 9am-12pm.  Sign up on the bulletin board inside the door!!

  • CF Tuesday – 8/4/15

    Strength

    Push Press + Push Jerk + Split Jerk x 6 (climbing)

    WOD A

    EMOM 12
    Odd:  5-10 Strict HSPU
    Even:  5-10 Weighted C2B Chin-ups

    WOD B

    AMRAP 12
    2 TGU (per arm)
    4 Burpee MU
    150m Row/200m Run

    Congratulations to AJ Lanza for winning the Attendance Challenge in July!  Make sure that you CHECK IN when you arrive for class so that we can track your attendance too!

  • CF Wednesday – 8/5/15

    Skill

    EMOM 10
    #weaknesswednesday

    *This is the last of 4 weeks…next week you can pick a new weakness or continue with the same!

    Strength

    10RM Deadlift

    AMRAP 15

    80m Farmer Carry (32/24)
    20 Push-ups
    50m Prowler Push (180/90)
    Rest 1 minute

    Thursday’s AM (6:30am) Running Club class will be ON YOUR OWN (Coach Lauren is on vacation), but the evening class (6:00pm) will be covered by Coach Ron!  The WOD will be posted on the blog and Instagram so you can do it on your own if you wish!!

  • CF Thursday – 8/6/15

    WOD

    5 Rounds:
    400m Run
    15 Wallballs (20/14)
    15 Squat Thrust Box Jumps
    15 Ring Rows
    50 Double Unders
    3 minutes rest

    *perform each round in a completely different order

    Running Club

    2 mile run (:30 slower than 5K pace)
    Scaled=1.5 mile run

    6/5/4 8th Street Hill Sprints
    (Athlete Choice)

    7:30am Running Club is ON YOUR OWN.  6:00pm Running Club, meet at the box and Coach Ron will be there to take care of you!

  • CF Friday – 8/7/15

    Strength A

    EMOM 10
    1 Hang Power Clean (climbing)

    Strength B

    EMOM 6
    5 TnG Power Snatch (climbing)

    WOD

    AMRAP 5
    15 Power Snatch (75/55)
    30 Double Unders

    5 minute rest

    AMRAP 5
    5 Burpees
    100m Shuttle Sprint
    10 T2B or 80 Flutter Kicks

    The IV Team Series Iceberg 4 has been posted!  Scores are due by 8/15 at 9pm!

  • CF Saturday – 8/8/15

    Strength

    1RM Front Squat

    Partner WOD A

    2015 CF Games Event 10:  Triangle Couplet
    15-10-6
    Thrusters (165/115)
    Bar Muscle-ups

    *each partner completes the couplet

    Partner WOD B

    *When both partners are done with A…

    1.5 Mile Sandbag Run
    (switch every 4oom)

    Need a judge for the Iceberg #4?  Come to Open Gym on Sunday, it will be the Coaches’ Choice WOD!

  • Sunday – 8/9/15

    Coaches' Choice WOD

    FOR TIME:
    1 Round “Helen”
    400m Run (Usual block loop)
    21 KB Swing (24/16)
    12 Pull Ups

    1 Round “DT”
    12 DL (155/110)
    9 Hang Power Clean (Above knee, can go immediately from last DL)
    6 Jerks (push or split)

    1 Round “Wilmot”
    50 Air Squats
    25 Ring dips

    *This is done straight through, no rest between rounds, mark time after EACH round is complete. Score cards will be printed at front desk!

    Scaled/Masters requirements:
    Helen: 24/16 – Either no band pull up or medium blue band.

    DT: 115/75

    Wilmot: Ring Push Ups, chest to abmat.

    Scorecards due by 8/15 @ 9PM

    Coaches’ Choice WOD will be the Iceberg 4.  So if you need a judge, the first heat will start at 10:30am!  Scorecards due by 8/15 @ 9PM

  • CF Monday – 8/10/15

    Strength A

    Weighted Pull-ups:  4 x 3 (AHAP)

    Strength B

    4 Sets
    4-5 Push Press (rest 60 seconds)
    6-8 Double KB Bent Row (rest 90 seconds)

    WOD

    AMRAP 10
    100m Sprint
    5 KB Thruster L (24/16)
    5 KB Thruster R (24/16)
    1 minute FLR

    Getting stronger is an advantage to every single athlete in every single sport. From CrossFit, to football, to volleyball, and even golf, the stronger athlete holds a competitive advantage. An athlete’s ability to generate power, speed, force, or movement is built from a solid & varied strength foundation.

    Your ability to pick something up off the floor, carry heavy weight, lift objects over your head, plus a host of other movements, while being able to control and move your body through space is directly related to not only your success as an athlete in your chosen sport, but also your ability to function effectively as a human being.

    Getting stronger should always be the goal, then everything else will become much easier. So whether your goal is to increase your back squat, your clean and jerk, your pull-ups, become stronger for your chosen sport, or simply looking to enhance your quality of life, take the strength class starting August 31st! Strength is crucial to reaching your goals!!

  • CF Tuesday – 8/11/15

    Skill

    500m Row (easy)
    8 Rounds:  :30 hard/:30 easy Row
    500m Row (easy)

    Strength

    1RM TGU (per side)

    WOD

    For time:
    50 DU
    10 Burpees
    40 DU
    10 Burpees
    30 DU
    10 Burpees
    20 DU
    10 Burpees
    10 DU
    10 Burpees

    AUGUST 22 #717Nation is volunteering at the Food Bank from 9am-12pm.  Sign up to help on the bulletin board inside the door!

  • CF Wednesday – 8/12/15

    Skill

    EMOM 10
    #weaknesswednesday

    Strength

    5RM Deadlift

    WOD

    Every :30 for 10 minutes:
    1 Clean & Jerk (65%)

    right into….

    AMRAP 8
    Curtis P’s (same weight as above)

    OPTIONAL:  1 mile recovery run

    WEAKNESS WEDNESDAY is continuing!  We have seen a lot of great progress over the past 4 weeks.  You can choose to continue with your same weakness OR choose a new one to work on!

  • CF Thursday – 8/13/15

    Strength

    Bench Press:  5 x 5 (AHAP @ 30X0)

    WOD

    AMRAP 25
    A. AMRAP UB Strict HSPU (rest :20)
    B. 8 L Pull-ups (rest :20)
    C. 5 KB Snatch (each arm, 24/16) (rest :20)
    D. 3 Rope Climbs (rest 3 minutes)

    Running Club

    5 x 800m (:45 faster than 5K)
    *200m recovery jog after each 800 (scaled=walk)

    Reminder if you are attending 7:30am RUNNING CLUB, you must RSVP by 8pm tonight!!

  • CF Friday – 8/15/15

    Strength A

    15RM OHS

    Strength B

    EMOM 12
    Odd:  6 Front Rack Lunges (135/85)
    Even:  15 DU + 2 MU + 15 DU

    WOD

    12-9-6
    Power Clean and Jerk (155/105)
    T2B

    Make sure you follow us on Instagram (@Crossfit717) and Twitter (@717Crossfit) to see the latest WOD!

  • CF Saturday – 8/15/15

    WOD

    AMRAP 15
    2 Muscle-ups
    4 Power Snatch (115/75)
    6 HSPU
    8 T2B
    10 Russian KBS (40/24)
    12 Burpees
    14 Strict Pull-ups
    16 Double Unders
    18 Strict Push-ups
    200m Run

    *10 minutes Active Rest, then repeat

    Remember scores to Iceberg 4 are due by 9pm on 8/15/15!

  • Sunday – 8/16/15

    Coaches' Choice WOD

    6 Rounds:
    3 Power Snatch (155/105)
    2 Rounds Cindy
    (5 Pull-ups, 10 Push-ups, 15 Air Squats)
    1 Rope Climb

    The Coaches’ WOD will begin at 10:15am today!

  • CF Monday – 8/17/15

    WOD A

    AMRAP 8
    200m Run
    25 DU
    10 Pull-ups

    WOD B

    2 Muscle-ups
    7 Weighted Sit-ups
    3 Power Snatch

     

    WOD C

    10 Walking Lunges
    10 Double Russian KBS (24/16)
    80 Flutter Kicks

     

    *Rest between each AMRAP

    The 6pm Crossfit Class on Thursday is now open for a FREE TRIAL!  Have a friend who has been interested in seeing what Crossfit is all about?  Bring them along on a Thursday night!  The WOD will be scalable and coaches will make sure that the newbies are taken care of!

  • CF Tuesday – 8/18/15

    Strength/WOD A

    1RM Snatch (Full or Power)

    Strength/WOD B

    1RM Clean and Jerk (Full or Power)

    It’s not too late to sign up for Jeff’s STRENGTH CYCLE class being held on M/W/F at 5pm.  Sign up on ZenPlanner or email lauren.crossfit717@gmail.com with any questions!

  • CF Wednesday – 8/19/15

    Skill

    EMOM 10
    #weaknesswednesday

    WOD

    Every 5 minutes for 6 Rounds:
    5 Deadlifts (70% and climb)
    10 Burpees
    :20 AB/Row/DU

    This Friday night’s class @ 6pm (8/21) will be a PARTNER WOD!  Come out for some fun and BYOB for a post-WOD hangout!

  • CF Thursday – 8/20/15

    WOD A

    AMRAP 10
    1 Rope Climb
    2 Wall Walks
    6 Russian KBS

    WOD B

    AMRAP 10
    8 Wallballs
    8 Toes to Bar
    8 OH Lunges (115/75)

    Running Club

    2 Rounds:

    1 mile (5K Pace), rest 1 minute
    400m (90%), rest 2 minutes

    then…

    1 mile (all out effort)

    Don’t forget, Friday’s 6pm class will be a PARTNER WOD and we will hang after the WOD.  BYOB!

  • CF Friday – 8/21/15

    Strength A

    EMOM 5
    5 TnG Power Cleans (65%)

    Strength B

    Segmented Snatch Deadlift:  5 x 2

    WOD

    3 Rounds
    250 Row
    10 Squat Thrust Box Jumps (24/20)
    10 DB/KB Snatches (75/45)

    *rest between rounds

    6pm Class tonight is a PARTNER WOD!  BYOB and hang around post-WOD to enjoy the last days of summer!

  • CF Saturday – 8/22/15

    WOD

    “Hortman”
    AMRAP 45
    800m Run
    80 Air Squats
    8 Muscle-ups

    It’s not too late to volunteer at the FOOD BANK today (Saturday)!  Meet at the box at 8:30am to carpool!

  • Sunday – 8/23/15

    Coaches' Choice WOD

    3 Rounds for Time:
    100 Double Unders
    10 Overhead Squats (155/105)

    rest 8 minutes

    2 miles Assault Bike
    1 mile run

    WOD starts at 10:30!

  • CF Monday – 8/24/15

    Strength A

    5RM Bench Press

    Strength B

    EMOM 12
    Odd:  5-10 Strict HSPU
    Even:  5-10 Bent Rows

    WOD

    30 Wallballs (20/14)
    20 Power Clean & Jerk (135/95)
    10 Muscle-ups

    Looking to build strength to supplement your Crossfit performance?!  Coach Jeff’s Strength Cycle STARTS NEXT MONDAY!  5pm on Monday, Wednesday and Friday for 9 weeks.  Sign up on ZenPlanner now!

  • CF Tuesday – 8/25/15

    Strength

    2RM Snatch

    WOD

    3 x 800m Run (rest 1:1 between intervals)

    If you have not signed up for Coach Jeff’s STRENGTH CYCLE, do it today!  The deadline is Thursday (8/27) at midnight.

  • CF Wednesday – 8/26/15

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    EMOM 12
    A) 8-10 TnG Push Press (60-70%)
    B) 1 Rope Climb (legless)
    C) 5-10 Strict Ring Dips
    D) 8-15 T2B

    WOD

    AMRAP 8
    2 L-Sit Chin-ups
    3 HSPU
    8 Wallballs (30/20)

    REMINDER:  This Saturday @ 11am is the 4th and final “Game Night” for the IV Team Series!

  • SS Thursday – 8/27/15

    WOD

    3 Rounds (Team of 2)
    A. 10 KB Swings
    5 Burpees
    B. 8 Box Jumps
    4 KB Thrusters
    *Short block run together after both partners have completed A & B.

    Buy Out

    Climb AHAP:
    UB Push-ups: 1, 2, 3, 4, 5….until failure

    Don’t forget the 6pm CrossFit Class tonight (Thursday) is a FREE TRIAL CLASS!  Test out a CrossFit workout and bring a friend!

  • CF Thursday – 8/27/15

    Strength

    2RM Hang Clean

    WOD

    EMOM 12
    Odd: 10 Goblet Squats @21×1 (24/16)
    Even: 6 Burpees + 15 Double Unders

    EMOM 12
    Odd: 8-10 Weighted Sit-ups
    Even: :20 Row (100%)

    RUNNING CLUB

    3 Rounds:
    50m Prowler into 350m Run

    *Rest 4 minutes, then repeat

    *The AM Running Club Class will meet at 8:30am TODAY ONLY!  The evening class is still at 6pm.

     

    Don’t forget that tonight’s 5pm & 6pm CrossFit Class is open for a FREE TRIAL!  If you are coming to class, bring a friend to test it out!

    Don’t miss your chance to say good-bye to Coach Maria before she leaves for her sabbatical this year…Saturday around 1pm at Duke’s, stop by and wish her well!

  • CF Friday – 8/28/15

    Strength

    EMOM 8
    2 Jerks (Split or Jerk), 70-80% climb if able

    WOD

    6 RFT
    5 C2B Pull-ups
    5 T2B
    10 Box Jumps (24/20)

    Labor Day Schedule:  Monday, September 6
    8am:  Run to the Flag 5K @ New Cumberland Borough Park
    9am:  Sweatshop Class
    10am:  CrossFit Class

  • CF Saturday – 8/29/15

    WOD

    Partner WOD: “Glen”
    30 Clean and Jerks (135/95) (each)
    1 mile run (each)
    10 Rope Climbs (each)
    1 mile run (each)
    100 Burpees (split)

    *You cannot move on to the next movement until your partner completes it.

    “Game Night” 4 for the IV Team Series is today at 11!  Gather your team and be ready to throwdown!!  Headed out to Dukes for lunch with Coach Maria after the workout to say good bye!

  • Sunday – 8/30/15

    Coaches' Choice WOD

    20 S2OH (135/95)
    20 Kettlebell Swings (32/24)
    20 T2B
    20 Box Jumps (24/20)
    20 Wallballs (30/20)
    15 S2OH (155/105)
    15 Kettlebell Swings (32/24)
    15 T2B
    15 Box Jumps (24/20)
    15 Wallballs (30/20)
    10 S2OH (135/95)
    10 Kettlebell Swings (32/24)
    10 T2B
    10 Box Jumps (24/20)
    10 Wallballs (30/20)

     

    WOD will start at 10:30am!  S2OH can be scaled to 75% of your jerk.

  • CF Monday – 8/31/15

    Strength

    Backsquat:  1-1-1-1-1

    WOD

    For time:
    750m Row
    *rest 2 minutes
    10 Burpee Muscle-ups
    10 Wall Walks
    5 x 30 UB Double Unders
    10 Wall Walks
    10 Burpee Muscle-ups
    *rest 2 minutes
    750m Row

    SCHEDULE UPDATE….NEW CLASSES ADDED!!
    4pm CrossFit Class on Tuesday and Thursday
    5pm CrossFit Class on Wednesday and Friday
    9:00am Sweatshop on Tuesday and Thursday

    Full schedule can be viewed HERE!

  • CF Tuesday – 9/1/15

    WOD A

    EMOM 16
    Odd:  3-4 Deadlifts
    Even:  10 Squat Thrusts

    WOD B

    EMOM 16
    Odd:  2 Hang Power Snatch (waveload)
    Even:  10 T2B

    Congratulations to Jonathan Greer for winning the Attendance Challenge for the month of August!

  • CF Wednesday – 9/2/15

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    1RM Push Press

    WOD

    15 minute clock…
    5 Rounds:
    6 Push Press (65%)
    60m Farmer Carry (32/24)
    6 Step-ups (32/24)
    6 Dips

    AMRAP Weighted Pull-ups

    Labor Day Monday Schedule:
    8am Run to the Flag 5K @ New Cumberland Borough Park
    9am Sweatshop Class
    10am CrossFit Class
    12:30pm Picnic @ Adam Ricci, see details here!

    *There will be no Open Gym, the Box will be open from 8:30am – 11am only.

  • CF Thursday – 9/3/15

    Strength

    Deadlift:  7 x 5 (75%)

    WOD

    AMRAP 3:
    20 KB Swings
    30 Burpees
    40 Walking Lunges
    50 Wallballs (20/14)
    100m Sandbag Sprint

    Rest 5 minutes

    Repeat above work FOR TIME

    Running Club

    1 mile (first half @ 5K pace, second half slower)
    Every 90 seconds for 6 rounds: 200m @ mile pace
    1 mile (first half recovery, second half slightly faster than 5K pace)

    Don’t forget tonight’s 4, 5 and 6pm CROSSFIT CLASSES are open for FREE TRIALS!  Bring a friend!

  • CF Friday – 9/4/15

    Strength

    5 Rounds:
    5 Bench Press (rest 1 minute)
    5 Bent Row (rest 2 minutes)

    WOD

    5 minute clock:
    1K Row
    AMRAP DB Snatch (Alt. hands every 5 reps)

    *rest 3 minutes then repeat

    Reminder that Monday is Labor Day and we will be following this schedule:
    8am Run to the Flag 5K at New Cumberland Borough Park
    9am Sweatshop Class
    10am CrossFit Class

    *Box will be Open from 8:30-11am, no Open Gym.

  • CF Saturday – 9/5/15

    WOD

    4 Sets, DIFFERENT order each set:
    15 KBS (24/16)
    15 Strict Chin-ups
    15 Wallballs (20/14)
    80 DU
    *rest 4 minutes

    You can still sign up for the Run to the Flag 5K on Monday at the race!!  Registration and packet pick-up starts at 7am on Monday at New Cumberland Borough Park!

  • Sunday – 9/6/15

    Coaches' Choice WOD

    “White”
    5 Rounds:
    3 Rope Climbs
    10 Toes to Bar
    21 OH Walking Lunge (45/25)
    400m Run

    WOD will start at 10:30am!

  • CF Monday – 9/7/15

    WOD

    “Lumberjack 20”
    20 Deadlifts (275/185)
    Run 400m
    20 KB swings (32/24)
    Run 400m
    20 Overhead Squats (115/75)
    Run 400m
    20 Burpees
    Run 400m
    20 Chest to Bar Pull-ups
    Run 400m
    20 Box jumps (24/20)
    Run 400m
    20 DB Squat Cleans (45/25)
    Run 400m

    CROSSFIT CLASS IS AT 10AM TODAY!  Happy Labor Day!  Don’t forget to come out to the picnic at Adam Ricci Park at 12:30pm today!  Bring meat to grill and a side to share!

  • CF Tuesday – 9/8/15

    WOD

    4 Rounds:
    12 Hang Clean + Push Press (50-60% of Push Press)
    12 Box Jumps (24/20)
    500m Row/400m Run

    Post-WOD

    Pile Raise:  3 x 8-12 Reps

    Congratulations to all of the Labor Day 5K Runners!  Stayed tuned for the next 5K…THANKSGIVING DAY!

  • CF Wednesday – 9/9/15

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    AMRAP 20:
    3 Backsquats (@20×1, 50%)
    2 T2B
    1 Ring Dip

    Post-WOD

    Mobility

    It’s #weaknesswednesday!  Come prepared with which weakness you want to work on…your coach can help provide a good scale for you!

  • CF Thursday – 9/10/15

    WOD

    4 Rounds:
    15 Thrusters (50%)
    Max Rep Strict Pull-ups
    100m Prowler (180/90)
    *rest 2:30

    Running Club

    “1-2-3-2-1″ Fartlek
    (1 minute hard, 1 minute easy, 2 minutes hard, 2 minutes easy, etc.)

    Don’t forget that tonight’s 4, 5 and 6pm classes are open for FREE TRIALS!  Bring a friend or family member to try it out!

  • CF Friday – 9/11/15

    WOD

    2001m Row (or Run)
    11 Box Jumps (24/20)
    11 Thrusters (125/85)
    11 Burpee C2B Pull-ups
    11 Power Cleans (175/120)
    11 HSPU
    11 KB Swings (32/24)
    11 T2B
    11 Deadlifts (170/120)
    11 Push Jerks (110/75)
    2001m Run (or Row)

    The WOD itself is completely symbolic of 9/11

    The 2001M row or run represents the year the attack took place.

    The 11 Reps of 9 exercises represent the date.

    Even the weights have meaning.

    The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

    The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

    The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined

    The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

     

    Best of luck to Coach Jamie this weekend (Friday, Saturday and Sunday) as she competes in the Granite Games in Minnesota!!  Go to thegranitegames.com for the schedule and live video coverage!  We are cheering for you from 717!

  • CF Saturday – 9/12/15

    WOD

    “Climbing Randy”
    75 Power Snatch (75/55)

    *Whenever you break, before resuming snatches, perform same number of V-ups and then 2 rope climbs.

    (ex: 15 PS, 15 v-ups, 2 rope climbs…)

    Check out Coach Jamie’s progress today as she competes in Events 3, 4, 5 & 6 at the Granite Games.  CLICK HERE for the app to download the schedule and leaderboard!

  • Sunday – 9/13/15

    Coaches' Choice WOD

    AMRAP 20
    1500m Row
    50 Double Unders
    10 Power Cleans (175/115)
    40 Double Unders
    20 Power Cleans (155/105)
    30 Double Unders
    30 Power Cleans (135/95)
    20 Double Unders
    Max Power Cleans (115/75)

     

    The Granite Games will be streaming from 717 today!  Get here at 9:45 to see Coach Jamie kick butt!  Coaches’ Choice WOD will go off at 10:30am.

  • CF Monday – 9/14/15

    Strength

    Strict Press:  5 x 5

    WOD

    15 minute clock…
    3K Row
    AMRAP Burpees with remaining time

    A HUGE shoutout to Coach Jamie for representing #717Nation this weekend at the Granite Games!  She finished 11 out of 28 competitors in her division…WINNING the Speed Squat Event!  We are SOOOO proud of you!

  • CF Tuesday – 9/15/15

    Strength

    Weighted Pull-ups:  5 x 5

    WOD A

    AMRAP 10:
    20m HS Walk (scale to OH Carry)
    40m Farmer Carry
    80 Flutter Kicks

    *rest 3 minutes

    WOD B

    AMRAP 10:
    200m Run
    40m Bear Crawl

    Don’t forget to SIGN IN at the check-in computer when you come to class!

  • CF Wednesday – 9/16/15

    Skill

    #weaknesswednesday

    Strength

    Backsquat:  4 x 1.1.1.1 (:15 rest between reps)

    WOD

    6 Rounds (18 minute TC):
    5 Man Makers (45/25)
    100m Sandbag Run
    4 Tire Flips

    Today is #weaknesswednesday, make sure you come ready to turn those goats into your strengths!

  • CF Thursday – 9/17/15

    WOD A

    EMOM 12:
    Odd: 5 TnG Power Cleans (65%)
    Even: 4 Weighted Push-ups or Bench Press

    WOD B

    EMOM 12:
    Odd: 3 Power Snatch (95/65) (+1 rep each round)
    Even: 45 Double Unders

    RUNNING CLUB

    8 x 600m (200m Recovery Run)

    *Faster than 5K pace

    Post WOD Challenge:
    5 Minute Max Calories on the Assault Bike

  • CF Friday – 9/18/15

    Strength

    1RM Thruster

    WOD

    5 Rounds:
    1 minute Max Thrusters (40, 50, 60, 70, 80%)
    1 minute Max Calorie Row

    *3 minutes rest between rounds

    Make sure to follow us on Instagram (@Crossfit717) and Twitter (@717Crossfit) for the WOD and other news!

  • CF Saturday – 9/19/15

    WOD

    “Rene”
    7 RFT:
    400m Run
    21 Walking Lunges
    15 Pull-ups
    9 Burpees
    *If you have a 20# weighted vest or body armor, wear it.
    (CrossFit Mainsite WOD, 14 August 2015)

    Best wishes to Russ and Naomi on their wedding day!  We are so happy you are part of our 717 Family and we wish you the best as you begin your life as husband and wife!!

    YOGA AT 9AM TOMORROW (SUNDAY)…Free for all Unlimited Members or you can use your Punchcard!

  • Sunday – 9/20/15

    Coaches' Choice WOD

    With a running clock, every minute perform 1 lift and add 10 lb.

    Start with an empty barbell and snatch for as long as possible.

    Once you cannot snatch the weight, clean for as long as possible.

    Once you cannot clean the weight, deadlift for as long as possible.

    YOGA @ 9am!  Free for all Unlimited Members or use your punchcard!

    WOD will begin at 10:30am!

  • CF Monday – 9/21/15

    Strength A

    2RM OHS

    Strength B

    3 Rounds:
    10 Front Rack Lunges (40-50% 1RM Front Squat)
    15 T2B
    *rest between sets

    WOD

    AMRAP 10
    10 Russian KBS
    5 Burpee Box Jumps (24/20)
    200m Run/35 Double Unders (alt. each round)

    ANNOUNCEMENT:  A “TEAM BETTER BODY CHALLENGE” will begin on Monday, October 5 and run for 6 weeks.  Weigh-ins will be done on October 4th.  Two person teams will be scored on body fat, lean body mass, food journal tracking, attendance and MORE!  Entry fee is $25 per person.  Stay tuned for more information in a detailed post coming later today!

  • CF Tuesday – 9/22/15

    WOD

    EMOM 16
    Odd: 2 Hang Power Cleans (waveload)
    Even: 2 MU + Wall Walk(s)

    EMOM 16
    Odd: 5-10 Strict Ring Dips
    Even: 10 Wallballs (20/14)

    5 YEAR ANNIVERSARY PARTY is this Saturday (9/26) at 6pm!!

    Join CrossFit 717 to celebrate the huge milestone of our 5 Year Anniversary!

    So much has grown since day one, and we’d like to thank all of our members for making 717’s success a reality. Without our loyal clients and reliable coaches, none of this would be possible.

    Come ready to eat, drink, party, and play some indoor yard/table games!

    Friday is going to be “717 Spirit Day”!  In honor of our 5 Year Anniversary we want everyone to WOD in 717 gear on Friday!

  • CF Wednesday – 9/23/15

    Skill

    EMOM 10: #weaknesswednesday

     

     

     

    Strength

    Snatch Balance: Climb to Heavy Single
    Hang Snatch (Full or Power): Climb to Heavy Single

     

    WOD

    For time:
    20 Snatches (80% of Hang)

    Post-WOD Partner Challenge:
    5 x 1 minute: Run, Row, DU, or AB

    *Alternate with partner, who can collect the most distance/calories/reps??

  • CF Thursday – 9/24/15

    Strength

    1RM Bench Press

    WOD

    “Mary + Nicole”
    AMRAP 20
    5 HSPU
    10 Pistols
    Max Rep Strict Pull-ups
    400m Run

    RUNNING CLUB

    1 mile Indian Run

    Every 5 minutes for 6 Rounds:  60 Second Hill Sprint

    TONIGHT:  All classes are open for FREE TRIALS (4, 5 and 6pm)…bring a friend!!

  • CF Friday – 9/25/15

    Strength

    Jerk:  3 x 1.1.1 (rest :15 between reps)

    WOD

    5 RFT:
    4 TGU
    10 Burpees
    200m Run
    Rest 1:30

    TODAY is “717 SPIRIT DAY”!  Make sure you wear your 717 gear to WOD!

  • CF Saturday – 9/26/15

    WOD

    “Zeus”
    3 Rounds For Time:
    30 Wallballs (20/14)
    30 Sumo Deadlift High Pulls (75/55)
    30 Box Jumps (20)
    30 Push Press (75/55)
    30 Push-ups
    10 Backsquat (BW)

    Don’t forget TONIGHT is the 5th Anniversary Party for 717!  Party starts at 6pm…food, drinks, indoor games and FUN!

  • Sunday – 9/27/15

    Coaches' Choice WOD

    AMRAP 5
    10 Push Press (115/85)
    10 Box Jump (24/20)

    *Rest 2 minutes

    AMRAP 5
    3 Muscle-ups (2 Pull-ups + 1 Ring Dip=MU)
    7 Front Squats (135/95, from floor)

    WOD will begin at 10:30am!

  • CF Monday – 9/28/15

    Strength

    Deadlift:  5 x 5

    WOD

    4 Rounds:
    5 Sumo Deadlifts
    100m Sprint
    *Rest 2 minutes between rounds

    right into…

    100m Farmer Carry (right)
    25 Burpees
    100m Farmer Carry (left)
    25 Burpees

    Don’t forget to register for the “TEAM BETTER BODY CHALLENGE”!  It will begin on Monday, October 5 and run for 6 weeks.  Weigh-ins will be done on October 4th (other dates will be available as well).  Two person teams will be scored on body fat, lean body mass, food journal tracking, attendance and MORE!  If you don’t have a partner yet, post in the Facebook event page here to find one.  Entry fee is $25 per person, let your coach know and we can charge your account!!

     

  • CF Tuesday – 9/29/15

    Strength A

    Push Jerk:  4 x 3 (AHAP)

    Strength B

    2RM Push Press

    WOD

    2 Rounds:
    400m Run
    20 Russian KBS (AHAP)
    50 Double Unders
    20 DB Snatch (65/35)
    15 Sit-ups
    *Rest 1:1 between Rounds, perform movements in a different order second round

    Save the date…the next BIG 717 event will be the Halloween WOD!  Friday 10/30 @ 6pm.  Make sure you start to plan your costume!!  Details will be coming soon!

  • CF Wednesday – 9/30/15

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    A.  EMOM 10:  Squat Clean (start at 50% and climb each minute)
    B.  10RM Backsquat

    WOD

    EMOM 12:
    Odd:  8-15 Wallballs (20/14)
    Even:  1 Rope Climb + 1-3 Strict Muscle ups

    Today is #weaknesswednesday, make sure you come prepared with something to work on during the opening EMOM!

  • CF Thursday – 10/1/15

    Strength

    AMRAP 16
    Partner Max Rep Bench Press

    WOD

    AMRAP 15
    200m Sandbag Run
    20 OH Lunge (40-50% OHS)
    Max Rep Strict Pull-ups or Dips
    30 Double Unders
    *Rest 1 minute

    Running Club

    1600m, recovery 400/200m
    1200m, recovery 400/200m
    800m, recovery 400/200m
    400m

    *pace should increase each interval

    CONGRATULATIONS TO ANDY WAGENHEIM for winning the Attendance Challenge for the month of September!!

    The 4, 5 and 6pm Crossfit Classes tonight are ALL open for FREE TRIAL!  Bring a friend to test out a class!

  • CF Friday – 10/2/15

    Strength

    3RM Strict Press

    WOD

    Partner Relay
    4 Rounds:
    A.  100m Prowler Push (100/50)
    B.  FLR Hold

    4 Rounds:
    A.  200m Sprint
    B.  FLR Hold

    Yoga is available on Sunday at 9am!  Be sure to sign in with your unlimited membership (Crossfit or Sweatshop), or use your punchcard!

    It’s not too late to sign up for the “TEAM BODY CHALLENGE”…learn more HERE and find the link to sign up!

  • CF Saturday – 10/3/15

    WOD A

    EMOM 20:
    Odd:  1-3 Rope Climbs
    Even:  3 Push Jerks (135/85)

    WOD B

    EMOM 20:
    Odd:  8-10 Burpees
    Even:  3 Squat Cleans (185/135)

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

  • Sunday – 10/4/15

    Coaches' Choice WOD

    AMRAP 7:
    Calorie Row
    Burpees over the Rower
    *Ascending ladder (by 3’s)…3, 6, 9…

    Immediately into…

    7 minute clock to find a 1RM Snatch

    9am Yoga
    10am Coaches’ Choice WOD
    11am Body Challenge Weigh-ins begin

  • CF Monday – 10/5/15

    Strength

    Every 3 Minutes for 12 Minutes:
    10 KB Thrusters (24/16)
    10 Double Russian KBS (24/16)

     

    WOD

    3 Rounds:
    350m Row
    10 Clean and Jerks (135/95)
    *Rest 3 minutes between

    Friday, November 13 (yes Friday the 13th!) is our 5th Annual “Endure for a Cure” Event.  During that event we will be doing the girl WOD, “Grace” (30 Clean and Jerks for time @ 135/95#).   In order to prepare for “Grace”, we will be spending the next 6 weeks programming towards that event.  We will be working on getting stronger and faster!  Even if you are unable to attend the event, all classes on 11/13/15 will be doing “Grace”.  We are excited to have a goal in mind, and hope to see many PRs and many athletes doing “Grace” RX for the first time!

  • CF Monday – 10/5/15

    WOD

    Every 3 Minutes for 12 Minutes:
    10 KB Thrusters (24/16)
    10 Double Russian KBS (24/16)
    Max L-Sit/Hollow Body Hold

     

    WOD

    3 Rounds:
    350m Row
    10 Clean and Jerks (135/95)
    *Rest 3 minutes between

    Friday, November 13 (yes Friday the 13th!) is our 5th Annual “Endure for a Cure” Event.  During that event we will be doing the girl WOD, “Grace” (30 Clean and Jerks for time @ 135/95#).   In order to prepare for “Grace”, we will be spending the next 6 weeks programming towards that event.  We will be working on getting stronger and faster!  Even if you are unable to attend the event, all classes on 11/13/15 will be doing “Grace”.  We are excited to have a goal in mind, and hope to see many PRs and many athletes doing “Grace” RX for the first time!

  • CF Monday – 10/5/15

    Strength

    Every 3 Minutes for 12 Minutes:
    10 KB Thrusters (24/16)
    10 Double Russian KBS (24/16)
    Max L-Sit/Hollow Body Hold

     

    WOD

    3 Rounds:
    350m Row
    10 Clean and Jerks (135/95)
    *Rest 3 minutes between

    *Record heart rate after each round.  Goal is to go 100% effort, no pacing.  Average heart rate after all 3 rounds.

    Friday, November 13 (yes Friday the 13th!) is our 5th Annual “Endure for a Cure” Event.  During that event we will be doing the girl WOD, “Grace” (30 Clean and Jerks for time @ 135/95#).   In order to prepare for “Grace”, we will be spending the next 6 weeks programming towards that event.  We will be working on getting stronger and faster!  Even if you are unable to attend the event, all classes on 11/13/15 will be doing “Grace”.  We are excited to have a goal in mind, and hope to see many PRs and many athletes doing “Grace” RX for the first time!

  • CF Tuesday – 10/6/15

    WOD A

    12 Rounds (Alternate with Partner):
    5 Power Snatch (115/75)
    10 Box Jumps (24/20)
    30 Double Unders

    WOD B

    3 Rounds NFT:
    6 Backsquats (start @ 65% and climb)
    3 Rope Climbs
    1 Minute AB for Calories

    Still on the fence for the “Team Better Challenge”?!  It officially started yesterday (Monday) but you can still sneak in!!  Registered, but haven’t weighed in yet??  Make sure you get in today (Tuesday) to get your baseline numbers recorded!

  • CF Wednesday – 10/7/15

    Strength

    2 Rounds:
    10 Single Leg RDL
    20 Glute Bridge
    100m FC (Right)
    100m FC (Left)

    WOD

    Complete as much as possible in 16 minutes…
    800m Run
    10 Deadlift (225/155)
    5 MU/Body Blaster
    8 Deadlift (255/175)
    4 MU
    6 Deadlift (275/205)
    3 MU
    4 Deadlift (315/225)
    2 MU
    2 Deadlift (335/245)
    1 MU
    800m Run

    *Score is total reps

    It’s #weaknesswednesday again!  Make sure you come ready to work on your goats!

  • CF Thursday – 10/8/15

    Strength

    AMRAP 5
    10 Alternating Pistols
    1 Front Lever Progression

    WOD

    AMRAP 17
    20m Prowler Push
    10 # Sit-ups
    8 Kipping HSPU
    6 Kettlebell Swing (AHAP)

    Running Club

    5 Rounds:
    800m Run every 5 minutes
    *If less than 1 minute rest, go on 6 minutes

    Don’t forget that tonight’s classes are open for FREE TRIALS!  Bring a friend to try a class!

  • CF Friday – 10/9/15

    Strength

    AMRAP 4:
    Squat Clean Thruster (80% Clean and Jerk)
    AMRAP 2:
    Squat Clean (80%)

    WOD

    EMOM for as long as possible:
    7 Thrusters (75/55)
    6 Pull-ups (scale: KBS)
    5 Burpees
    *<10 Rounds continue as AMRAP until 10 Rounds, 20 minute cap.

    Today’s WOD is the baseline workout for the Team Better Body Challenge, be sure to log your scores on ZenPlanner!  They will not be tracked any other way.  Your score is your total number of reps.  Make sure you note any scaling so that you can perform it EXACTLY the same way during the re-test.

  • CF Saturday – 10/10/15

    Strength

    Overhead Squat:  8-6-4-2-1

    WOD

    For time:
    50 Calorie Row
    50 T2B
    50 Wallballs (20/14)
    30 S2OH (135/95)
    30 Box Jump Overs (24/20)
    30 Ring Dips
    10 Calorie AB
    10 FR Lunges
    10 C2B Pull-ups

    Don’t forget YOGA at 9am on Sundays!

  • Sunday – 10/11/15

    Coaches' Choice WOD

    3 x 1 mile Run
    *rest 1:1 between intervals

    Coaches’ Choice WOD will begin at 10:15am!

  • CF Monday – 10/12/15

    Strength

    5 Rounds:
    3 Front Squats (70% and climb)
    30’ Handstand Walk

    WOD

    “Grace”
    For time:
    30 Clean and Jerks (135/95)

    Post Class

    3 Rounds:
    20 Hollow Rocks
    20 Arch Rocks

    Happy Birthday Coach John!  Hope you have a great day and get a “Grace” PR as your gift :)

    Time to test “Grace” before our Endure for a Cure event!  Use last Monday’s workout as a gauge for your strategy…if your rounds took you >3 minutes, attack it with sets of 2’s or 3’s.  If you were from 2:30-3:00 try to use sets of 5, and if you were <2:30 try to maintain 10+ as long as possible.

  • CF Tuesday -10/13/15

    Strength

    5 Sets:
    1 Snatch High Pull
    1 Hang Snatch
    1 Snatch

    WOD

    Climb by 2’s for 14 minutes…
    2 Hang Power Snatch (115/80)
    2 Wallballs (20/14)
    2 T2B
    *Run 200m every time you break a movement and start back at 2

    Scavenger Hunt is coming up on Saturday, October 24!  Be sure to register on ZenPlanner!  Teams of 4-6 can be organize beforehand or come the day of and join a team!

  • CF Wednesday – 10/14/15

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    AMRAP 25: (with partner, split reps evenly)
    10 Muscle-ups (alternate bar/ring each round)
    10 Power Clean (165/115)
    10 HSPU
    10 Squat Thrust Box Jumps (30/24)
    10 Calorie AB
    100m Waiter Walk (each, both work same time)

    Mark your calendars for the 717 Halloween WOD on Friday, October 30!  Teams will be formed that night!  ALL members are welcome, start getting your costume ready!

  • CF Thurday – 10/15/15

    Strength

    Every 4 minutes, 3 sets:
    20 Calorie Row
    10 Strict T2B
    10 FR Lunges (40-50% FS)

    WOD

    6 Rounds (every 3 minutes):
    10 Cal AB
    100m Sprint
    3 Deadlifts (70%)

    Running Club

    800m TT

    EMOM 10:  100m Sprint
    *1 minute rest
    Every 90 seconds for 6 Rounds:  200m Sprint
    *1 minute rest
    EMOM 10:  100m Sprint

    800m Cool Down

    Reminder all classes tonight are FREE to anyone (4, 5 and 6pm).  Bring a friend!

  • CF Friday – 10/16/15

    Strength

    Death by Strict Press:
    Strict Press (75%)
    20 Double Unders

    WOD

    16 Minute Clock
    5 Rounds:
    10 C2B Pull-ups
    10 Burpee Bar Hops
    5 OHS*
    *(1-115/85, 2-135/95, 3-155/105, 4-175/115, 5-185/135)
    +Max rep Thruster with last weight for remaining time

    Don’t forget, next weekend is the SCAVENGER HUNT!  Start time is 12pm…don’t forget to sign up on ZenPlanner!

  • CF Saturday – 10/17/15

    Strength

    1 Mile Run

    Team Relay WOD A

    For time (M1-F1-M2-F2):
    30 Wallballs
    20 KBS (32/24)
    15 HSPU


    Team Relay WOD B

    M1&F1, then M2&F2
    AMRAP 3: Rope Climbs, alternating
    AMRAP 3: Muscle-ups
    AMRAP 3: Box Jump Overs
    AMRAP 3: S2OH

  • Sunday – 10/18/15

    Coaches' Choice WOD

    400M Run
    5 DU
    1 Rope Climb
    10 DU
    2 Rope Climb
    15 DU
    3 Rope Climb
    20 DU
    4 Rope Climb
    25 DU
    800M Run
    25 DU
    4 Rope Climb
    20 DU
    3 Rope Climb
    15 DU
    2 Rope Climb
    10 DU
    1 Rope Climb
    5 DU
    Run 400m

    *DU’s must be unbroken, if you miss on a DU, 2 Burpee penalty before you can start again. Scaled options – replace DU with 2xSU, but halfway through each set do 4 burpees, same 2 burpee penalty applies for missed single unders.

    9am Yoga
    10:30am Coaches’ Choice WOD

  • CF Monday – 10/19/15

    Strength A

    1RM Clean & Jerk

    Strength B

    4 x 2  1 Clean + 2 Jerks @ 80% of A

    WOD

    Regional 2014 – Event 7
    64 Pull-ups
    8 Overhead Squats (205/135)

    *6 minute Regional TC, but 10 minute Class TC

    THIS SATURDAY (10/24) is the Scavenger Hunt!!  Make sure you sign up on ZenPlanner!  Don’t miss out on the fun.  12pm start time!

  • CF Tuesday – 10/20/15

    Strength

    4 Rounds:
    Max Bench Press (80%)
    40m KB Waiter Walk
    Max Bent Rows (70% BW)

    WOD

    3 Rounds for Time:
    400m Run
    9 HSPU
    12 Ring Dips
    15 KBS
    18 Walking Lunges (holding KB)

     

    717 Halloween WOD is getting close, do you have your costume picked out??  Friday, October 30 @ 6pm!

  • CF Wednesday – 10/21/15

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    1RM Power Snatch

    WOD

    AMRAP 7
    40 Double Unders
    10 T2B
    10 S2OH (125/85)

    *Rest 3 minutes

    In 6 minutes…Climb to a 1RM Power Snatch

     

    SIGN UP IN ZENPLANNER if you plan on attending the Scavenger Hunt this Saturday at 12pm!  CLICK HERE!

  • CF Thursday – 10/22/15

    WOD

    50 Box Jumps (24/20)
    40 Wall Balls (20/14)
    30 Burpees
    20 Calorie Row
    10 Hang Clean Thruster (115/75)
    20 Calorie Row
    30 Burpees
    40 Wall Balls (20/14)
    50 Box Jumps (24/20)

    Post-WOD

    4 x 5 DB Strict Press (single arm, find 5RM)

    Running Club

    1 mile run (5k pace)

    *rest 2 minutes

    5 Rounds:
    50m Prowler
    300m Run (hard up Elm St.)

    *rest 2 minutes

    1 mile run (all you have left)

    The 4, 5 and 6pm Crossfit Classes are all available for FREE TRIAL tonight!  Bring a friend to class!!

  • CF Friday – 10/23/15

    Strength

    Backsquat: 5-4-3-2-1 (:03 Pause)

    Test

    Max Set:  Unbroken Pull-ups

    WOD

    3 Rounds (2 minutes rest between):
    AMRAP 4
    5 Muscle-ups
    10 Thrusters (135/95)
    200m Run
    Max Deadlifts (225/155)

    The Scavenger Hunt this weekend has been moved to April 2, mark your calendars now!!  The Team Body Challenge Midway Check Point Meeting is at 11am on Saturday!

  • CF Saturday – 10/24/15

    Strength

    EMOM 5: 4 Clean & Jerks 15#<Grace
    EMOM 4: 3 Clean & Jerks 15#>Grace
    EMOM 3: 2 Clean & Jerks = Grace

    WOD

    For time:
    20 DB Snatches (Alternating, AHAP)
    20 Pistols
    20 SDLHP (135/95)
    20 Strict HSPU (Kipping Deficit)
    20 Front Squats (135/95)
    *EMOM 3-5 Burpees

    9am Yoga on Sunday!

  • Sunday – 10/25/15

    Coaches' Choice WOD

    EMOM:
    7 Thrusters (75/55)
    6 Pull-ups (KBS)
    5 Burpees

    *perform all 3 movements each minute on the minute until you cannot continue

    9am Yoga
    10am-1pm Open Gym

  • CF Monday – 10/26/15

    Strength

    Every 2 minutes for 14 minutes:
    3 TnG Power Cleans @ 70%

    WOD

    AMRAP 8
    10 Power Cleans (95/65)
    15 Squat Thrust
    20 Air Squats

    *Rest 4 minutes, repeat & match performance

    The 5th Annual ENDURE FOR A CURE is less than 3 weeks away!  Make sure to sign up on ZenPlanner to secure your spot in the event and to choose your T-Shirt size!  Click HERE to register today!  Friday, November 13 @ 6pm is the date that you don’t want to miss and your chance to PR “Grace”!

  • CF Tuesday – 10/27/15

    Strength

    4 x 20 Backrack Lunges (start @ 40% BS)
    5 Strict C2B Pull-ups between sets

    WOD

    AMRAP 20
    800m Run
    20 Russian KBS (24/16)
    20 Wallballs (20/14)
    200m Wallball Run

    SCHEDULE UPDATE:
    Friday Evening there will be a 4pm CrossFit Class AND the 6pm Halloween WOD (CF and SS).  All other classes are canceled for the night due to the Halloween WOD!

  • CF Wednesday – 10/28/15

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    Bench Press:  6 x 3 (start @ 50% and climb)

    WOD

    AMRAP 18:
    15 Box Jumps (24/20)
    12 Push Press (115/75)
    9 T2B

    The HALLOWEEN WOD is right around the corner!  Friday at 6pm…costume, WOD, and BYOB.

  • CF Thursday – 10/29/15

    Strength

    5 Rounds:
    2 Legless Rope Climbs
    20 Glute Bridges

    WOD

    5 x 500m Row (@ 2k pace)

    OR

    5 x 400m Run (@ mile pace)

    *Rest 2 minutes between intervals

    Running Club

    Partner Ladder (w/ SB or # vest)
    200m
    400m
    600m
    800m
    600m
    400m
    200m

    *Rest while partner runs

    It’s almost here…the HALLOWEEN WOD!  6pm for Team WOD, prize for best costume and BYOB to enjoy after the workout!

  • CF Friday – 10/30/15

    Strength

    Deadlift:  5 x 10 (start @ 50%)

    WOD

    AMRAP 5
    50 Double Unders
    10 C2B Pull-ups
    10 Push-ups

    AMRAP 5
    10 Thrusters (95/65)
    10 Bar Facing Burpees

    AMRAP 5
    Calorie Row

    *Alternate AMRAPs with a partner

    TONIGHT is the Halloween WOD!!  Arrive at 6pm with your costume on and ready to throwdown!

  • CF Saturday – 10/31/15

    WOD

    Every 5 minutes for 40 minutes:
    10 Box Jumps (24/20)
    200m Run
    2 TGU (24/16)
    10 DB Snatches (50/30)

    HAPPY HALLOWEEN!!
    Sunday Schedule:
    9am Yoga
    10am-1pm Open Gym

  • Sunday – 11/1/15

    Coaches' Choice WOD

    “Isabel”
    For time:
    30 Snatches (135/95)

    Coaches’ WOD will start at 10:30am!

  • CF Monday – 11/2/15

    Strength

    Front Squat:  7-6-5-4-3-2-1
    *5-8 Ring Dips after each set

    WOD

    AMRAP 6
    30 Double Unders
    10 Power Snatch (75/55)
    10 Burpees

    *rest 3 minutes

    AMRAP 6
    30 Double Unders
    10 SDLHP
    10 Burpee Bar Hops

    *rest 3 minutes

    AMRAP 6
    30 Double Unders
    10 Thrusters
    10 Bar Facing Burpees

    Have you registered for ENDURE FOR A CURE yet?  You have until Wednesday at 12pm to register to be guaranteed an event t-shirt/tank!  Can’t attend and still want a shirt?  Plan on volunteering?  REGISTER TODAY!  Click here for the link.

  • CF Tuesday – 11/3/15

    Strength

    5 RNFT
    20m Prowler (Heavy)
    4 Strict Press (75%)

    WOD

    AMRAP 25
    100 Double Unders
    90 Lunges
    80 Squat Thrust
    70 Russian KBS (24/16)
    60 KB Hops
    50 Push-ups
    40 Wallballs (20/14)
    30 T2B
    20 Box Jumps (30/24)
    10 Muscle-ups

    DON’T FORGET…sign up for Endure for a Cure by Wednesday (11/4) at 12pm in order to secure your event shirt!!

  • CF Wednesday – 11/4/15

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    EMOM 10:  1 Power Clean (@ 90%)

    WOD

    21-15-9
    Power Clean (135/95)
    Jerk (135/95)

    GET YOUR T-SHIRT/TANK FOR ENDURE FOR A CURE!!!  Today is the last day to sign up for the event and receive a shirt!!  Don’t miss out!

  • CF Thursday – 11/5/15

    WOD

    AMRAP 40
    1 Tire Flip
    400m Sandbag Run
    200m Goblet Carry
    40m Bear Crawl

    There is no Running Club this week due to Daylight Savings.  Stay tuned for details on the Thanksgiving morning Turkey Trot!

  • CF Friday – 11/6/15

    Strength

    EMOM 14:
    Odd: 1 Backsquat @ 90%
    Even: 3 Strict Weighted Pull-ups

    WOD

    5 Rounds:
    1 minute max Double Unders
    1 minute max Russian KBS (32/24)
    1 minute max Burpees
    1 minute Rest

    Next week is SPIRIT WEEK as we get ready for ENDURE FOR A CURE on Friday!!  Show your 717 Spirit, help us get ready to PR “Grace”, and support Breast Cancer Awareness!

    MONDAY:  MISMATCH DAY
    TUESDAY:  FAVORITE TEAM DAY
    WEDNESDAY:  TWINZIES DAY
    THURSDAY:  CRAZY SOCK DAY
    FRIDAY:  WEAR PINK

  • CF Saturday – 11/7/15

    Strength

    Bear Complex: 5 x 7
    *start @ 30% power clean and climb. All sets UB

    WOD

    12 Rounds (6 each):
    1 Rope Climb
    5 Deadlift (275/185)
    1 Short Block Run

    9am Yoga tomorrow, come to help recover and relax!

  • Sunday – 11/8/15

    Coaches' Choice WOD

    AMRAP 5
    5 Pull-ups
    10 Push-ups
    15 Air Squats

    rest 2 minutes

    AMRAP 5
    80m Farmers Carry (24/16)
    40 Double Unders
    80m Single Arm Waiter Walk (switch halfway)

    rest 2 minutes

    AMRAP 5
    10 Russian KBS (32/24)
    8 Toes to Bar
    6 Box Jumps (30/24)

    Don’t forget MONDAY IS MISMATCH DAY!  Join #717Nation in celebrating Spirit Week to get ready for Endure for a Cure on Friday!

  • CF Monday – 11/9/15

    Strength A

    Overhead Squat: 6 x 3

     

    Strength B

    EMOM 5: 4 Strict T2B + 4 Strict HSPU

    WOD

    AMRAP 6
    10 Box Jump Overs (24/20)
    10 Hang Power Cleans (175/115)
    10 Burpees

    *rest 3 minutes, then repeat AMRAP 6

    SPIRIT WEEK IS HERE!!  Today is mismatch day…who can dress the craziest?

    Don’t forget to fill the raffle baskets with goodies for our Endure for a Cure Event!  Wednesday is the last day to add to the baskets so that we can get them ready for Friday night’s big event!

  • CF Tuesday – 11/10/15

    Strength

    Every 2 minutes for 14 minutes:
    5 Single Arm KB Press (each)
    5 Single Arm KB Bent Row (each)

    WOD

    AMRAP 3
    Calorie Row
    *rest 1 minute
    AMRAP 3
    Wallballs (20/14)
    *rest 1 minute
    AMRAP 3
    Bar Muscle Ups

    Who is your favorite team?  Be creative and wear your gear to represent your favorite team today!!

  • CF Wednesday – 11/11/15

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    “Gator”
    8 RFT
    5 Front Squats (185/135)
    26 Ring Push-ups

    Post-WOD

    Hammer Curls: 3 x 10 each arm (alternating)

    HAPPY VETERAN’S DAY!  Thank you to all who have served in the Armed Forces!

    FRIDAY SCHEDULE:
    5:30am, 6:30am, 11:30am:  CrossFit Classes will all be doing “Grace”
    9:00am:  Sweatshop Class will be doing the Endure for a Cure Family WOD

    5:30pm Doors Open for ENDURE FOR A CURE!

    WEDNESDAY IS “TWINZIES” DAY!!

  • CF Thursday – 11/12/15

    Strength

    EMOM 12:  3 Backsquat (@55%)

    WOD

    10 x 250m Row, rest 1 minute between (1K pace)

    or

    10 x 200m Run, rest 1 minute between

    Tomorrow night is our 5th Annual Endure for a Cure event!!  Doors open at 5:30pm.  Heats will be running all night of “Grace”, there will also be a Family WOD Heat and a Heat of “Amanda”!  Bring some cash to buy raffle tickets for the class baskets, and your dessert for the Bake Off!  Don’t forget to wear pink!!

  • CF Friday – 11/13/15

    WOD

    “Grace”
    For time:
    30 Clean and Jerks (135/95)

    or

    “Amanda”
    9-7-5
    Muscle-up
    Snatch (135/95)

    Today’s Schedule:
    5:30am Crossfit
    6:30am Crossfit
    9:00am Sweatshop
    5:30pm Doors open for ENDURE FOR A CURE!!

    WEAR PINK!!

  • CF Saturday – 11/14/15

    Strength

    2RM Bench

    WOD

    EMOM 30
    1) 10 T2B
    2) 15 RKBS (32/24)
    3) 15 DU, 6 Pistols, 15 DU

    Thank you to all who came out to volunteer, WOD and donate for Breast Cancer Awareness last night!  #717Nation is AMAZING!

  • Sunday – 11/15/15

    Coaches' Choice WOD

    AMRAP 12
    12 Calorie Row
    12 Reverse Lunges
    12 S2OH (climbing each round)

    65/45
    75/55
    90/65
    105/75
    125/90

    *Max S2OH with 125/90 in remaining time

    Yoga @ 9am
    Open Gym from 10am-1pm
    Coaches’ Choice WOD kicks off at 10:30am

  • CF Monday – 11/16/15

    Strength

    1RM Power Clean

    “Hawkeye”
    AMRAP 20
    1500m Row/1200m Run
    50 Double Unders
    10 Power Snatches (155/105)
    40 Double Unders
    20 Power Snatches (135/95)
    30 Double Unders
    30 Power Snatches (115/75)
    20 Double Unders
    Max Power Snatch (95/65)

    Sign up for the 5K on Thanksgiving Day at 8am!  Only 717 members will go off at 8am!  Registration forms are at the check-in computer.  Contact Coach Lauren with any questions, lauren.crossfit717@gmail.com.  Benefits the Boys and Girls Club of Harrisburg.

  • CF Tuesday – 11/17/15

    Strength

    3RM Strict Press

    WOD

    4 Rounds For Time:
    10 Strict Pull-ups
    20 Hollow Rocks
    30 Air Squats
    400m Run

    Congrats to everyone who PR’d “Grace” on Friday!  All your hard work and determination has paid off especially in the past 6 weeks as we focused towards our big event.  Keep up the hard work and more PR’s will be in your future!!

  • CF Wednesday – 11/18/15

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    3RM Front Squat

    WOD

    21-15-9
    Calorie Row
    Wallballs (20/14)

    Post-WOD
    3 x 8 Sotts Press

    It’s not too late to sign up for the 5K on Thanksgiving!!  8am in Camp Hill, will be done in time to WOD at 9am!!  Email Coach Lauren to sign up:  lauren.crossfit717@gmail.com.

  • CF Thursday – 11/19/15

    Conditioning

    Every 3 minutes for 6 Rounds:
    :10 AB Sprint OR :06 Prowler Push
    *score is highest RPM

    WOD

    EMOM 12:
    1 Full Snatch (start at 50% and climb)

    Today’s conditioning is a SPECIFIC type of training (Alactic Power) that requires FULL recovery after your short ALL OUT efforts.  Work hard, and follow the prescribed rest.

  • CF Friday – 11/20/15

    Strength

    5RM Thruster

    WOD

    10-9-8-7-6-5-4-3-2-1
    Thrusters (95/65)
    1-2-3-4-5-6-7-8-9-10
    Muscle-ups

    Hint, hint…tomorrow is a Partner WOD.  You can share the “BURDEN” together!

  • CF Saturday – 11/21/15

    WOD

    717 Partner Burden
    2 mile run
    100m Tire Flip (alternate flips)
    800m Sandbag Run (trade SB as desired)
    200m Prowler Push (180/90) (split as desired)

    Don’t forget to come out and try Rachel’s Yoga Class on Sunday at 9am!

  • Sunday – 11/22/15

    Coaches' Choice WOD

    2 Rounds:
    400m Run
    30 GHD Sit-ups
    500m Row
    15 HSPU

    9am Yoga with Rachel
    10am-1pm Open Gym
    10:30am Coaches’ Choice WOD

  • CF Monday – 11/23/15

    WOD

    CrossFit Open WOD 15.1
    AMRAP 9
    15 T2B
    10 Deadlift (115/75)
    5 Snatch (115/75)

    *Compare to your open score, record today’s result for re-testing

    Strength

    4 Rounds (NFT):
    8 Chinese Rows
    4 Weighted Box Step-ups (each leg)
    15 GHD Sit-ups

    This week marks the start of a new cycle.  We will be focusing on gaining strength/technique to improve the Clean & Jerk as well as continuing to train our aerobic system as we gear up for more specified Open Prep (we WILL retest today’s WOD).  Each Monday a list of “extras” will be posted on the blog for you to add to complete outside of class if you wish.  These will focus on recovery, supplemental gymnastics, and accessory work to build strength for the Clean.  Remember if you choose to do this extra work you cannot complete it on the main floor during a class, use the Oly Room or the Sweatshop Room if it’s available.  Fit the work in when you can, it will only benefit you if you do it!  A copy of this work will be printed and posted in the Oly Room for your reference.

    MONDAY:
    Max Plank Test [Goal is > 2 minutes, shoulders/hips/ankles should be in line]
    *rest 2 minutes
    Max Side Plank Test (right)  [Goal is > 1 minute, shoulders/hips/ankles should be in line]
    *rest 2 minutes
    Max Side Plank Test (left)  [Goal is > 1 minutes, shoulders/hips/ankles should be in line]

    WEDNESDAY:
    5RM Weighted Dip, Max set at 50% of 5RM, Max set unweighted
    Scale: Sub 3 Sets of 5 Dips (any type) @33×1 tempo

    FRIDAY:
    For Time: 200 Double Unders (6 Minute Time Cap)
    *DO NOT SCALE

    WEEKEND:
    Every 3 minutes for 15 minutes (5 Rounds):
    5 Strict Pull-ups (use lightest band possible, add weight if able)
    30′ Handstand Walk, max 3 attempts (scale:  :30 HS Hold against wall/pike position on box, or Headstand Hold)

    5K Row (not for time, use as recovery)

     

  • SS Tuesday – 11/24/15

    Strength

    EMOM 7:
    4 DB Snatch (total)
    10 Air Squats (AFAP)

    WOD

    AMRAP 20
    A: 200m Run
    B: 10 Burpees, hollow rocks until partner returns
    *Switch
    A: 10 Ring Rows
    B: 5 DB Thruster (HEAVY)
    *Switch, return to first couplet

    It’s not too late to register for the 5K on Thanksgiving!  Contact Coach Lauren if you are interested!

  • CF Tuesday – 11/24/15

    Skill

    Split Jerk Footwork

    Strength

    1RM Split Jerk

    WOD

    In 12 minutes…climb by 2’s
    HSPU
    Pistols
    Muscle-ups (Body Blasters)
    Run 200m

    +reps do not have to be unbroken

    Have you signed up for the 5K on Thanksgiving yet??  Contact Coach Lauren to register.  You can run at 8am and then WOD at 9am!!

  • CF Wednesday – 11/25/15

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    30-20-10
    DB Snatch (70/50)
    *100 Double Unders after each set

    Strength

    3 Rounds:
    15 GHD Back Extensions (sub weighted GM)
    10 T’s
    10 Seated Banded Rows

    Happy Birthday, Coach Jamie!!

    THURSDAY (THANKSGIVING) SCHEDULE:
    8am Camp Hill 5K (contact Coach Lauren if interested)
    8am Sweatshop Class
    9am CrossFit Class
    8-10am Open Gym

  • CF Thursday – 11/26/15

    WOD

    5 Rounds
    5 Pull-ups
    10 Push-ups
    15 Air Squats

    4 Rounds
    8 HSPU
    15 KBS (32/24)

    3 Rounds
    15 Box Jumps (24/20)
    15 T2B

    2 Rounds
    20 Wallballs
    30 Sit-ups

    HAPPY THANKSGIVING #717Nation!  Hope you all have a great holiday!  You can get a WOD in before your big feast!!  8am Sweatshop (or CH 5K) or 9am CrossFit Class!

  • CF Friday – 11/27/15

    Strength A

    Snatch Balance:  Climb to Heavy Single

    Strength B

    Overhead Squat:  4 x 5 @32×1
    *Make small climbs, narrow grip

    WOD

    15 OHS (75/45) + 250m Row
    12 OHS (95/65) + 250m Row
    9 OHS (135/85) + 250m Row
    6 OHS (155/105) + 250m Row
    3 OHS (185/125) + 250m Row

    *Each partner complete row and OHS before moving on to next rep scheme

    Friday Schedule:
    10am:  Sweatshop Class
    11:30am:  CrossFit Class
    10am-1pm:  Open Gym

  • CF Saturday – 11/28/15

    Strength

    Weighted Push-up: 5-3-1-1-1
    *10 Strict T2B after each round

    WOD

    Team WOD (teams of 4) *rest 2 min btwn AMRAPs

    AMRAP 6:
    A) 20 Wallball Sit-ups over a box
    B) Burpees (1 works at a time)

    AMRAP 6:
    A) 20 Wallball Toss over rig
    B) Box Jumps (1 works at a time)

    AMRAP 6:
    A) Synch: 5 HSPU, 7 T2B, 9 Air Squats
    B) Rope Climbs (1 works at a time)

    *Rotate when A is complete, score is reps from all of the B’s

    Gather your team of 4 or come to class and find a team to throwdown!

  • Sunday – 11/29/15

    Coaches' Choice WOD

    “Awesome Sauce” Compliments of Lauren Poplaski
    3 Rope Climbs
    25 Thrusters (95/65)
    25 Walking Lunges (each leg)
    400m Run
    50 Double Unders
    15 HSPU
    25 Burpees
    500m Row
    25 Box Jumps
    25 Push Press (95/65)
    25 KBS (24/16)
    25 AB Calories
    25 Pull-ups
    60 second Plank Hold
    25 GTO (95/65)
    3 Rope Climbs

    9am Yoga
    10:30am Coaches’ Choice WOD

  • CF Monday – 11/30/15

    Strength

    Death by Chest to Bar Pull-ups
    *:30 Plank each minute after failure

    WOD A

    AMRAP 9
    20 Kettlebell Swings (24/16)
    15 Goblet Squats (24/16)
    10 Weighted Sit-ups
    5 Push-ups on KB (each arm)

    *rest 5 minutes

    WOD B

    AMRAP 9
    40 Double Unders
    30 Air Squats
    20 Sit-ups
    10 Burpees

    Extra Programming for Week of 11/30-12/5

    MONDAY:
    3 Rounds:
    20 Banded Tricep Extensions
    15 Supermans
    10 Bent Row (60% of 1RM)

    WEDNESDAY:
    EMOM 10
    Odd: Max Handstand Hold (freestanding if able, :30 limit)
    Even: Max Pull-up Hold (:30 limit)

    FRIDAY:
    21-15-9
    HSPU
    GHDSU

    WEEKEND:
    30 Minute Assault Bike for Calories

  • CF Tuesday – 12/1/15

    Strength

    EMOM 7
    7 Hang Cleans + 1 Jerk (60%)
    6 Hang Cleans + 2 Jerks
    5 Hang Cleans + 3 Jerks
    4 Hang Cleans + 4 Jerks
    3 Hang Cleans + 5 Jerks
    2 Hang Cleans + 6 Jerks
    1 Hang Clean + 7 Jerks

    WOD

    2K Row Time Trial

    The strength portion today will be cardiovascularly demanding as well.  It’s 7 minutes of pushing with very little rest. Pay attention to the rep scheme so you can stay on target.  If you do not complete the work in the minute, finish it, skip the next minute and then pick up with the appropriate rep scheme (drop weight if need be).  Make sure you note your performance for this EMOM.  We will retest this and you will build from today’s performance.

  • CF Wednesday – 12/2/15

    Skill

    EMOM 10:  #weaknesswednesday

    Team WOD

    Teams of 3…
    9 Rounds (3 rounds each):
    25 AB Calories
    20 Wallballs (20/14)
    15 Deadlifts (185/125)
    *1 athlete works at a time

    Goal is to push ALL OUT on today’s WOD.  A Team WOD is a great motivator, you will have roughly 2x the amount of rest compared to your work interval.  See how hard you can go on the Assault Bike, that’s where you will make up some ground!

  • CF Thursday – 12/3/15

    Skill

    Muscle-ups

    AMRAP 25
    200m Sandbag Run
    20 Squat Thrust Box Jumps (24/20)
    20 Walking Lunges (each leg)
    20 Double Russian KBS (32/16)
    Max Unbroken Strict Pull-ups
    1 Lap Farmers Carry

    The 717 Giving Tree is now at the Box!  Choose a tag, purchase the gift, wrap the gift and attach the tag, then return it to the box by December 18!  You will be helping to make the holidays special for a local family in need!

  • CF Friday – 12/4/15

    Skill

    40 Muscle Snatch (45/35)
    *skill focus, light weight (use PVC if needed)

    Strength

    6 x 3 Pause Front Squat
    *:03 pause, 70-80%

    WOD

    15-12-9-6-3
    Power Snatch (115/75)
    Pistols (each leg)
    *1 Legless Rope Climb after each set

    Make sure to focus on quality reps during the skill today.  Repetition will help muscle memory, rehearse good habits.

  • CF Saturday – 12/5/15

    Strength

    2RM Turkish Get-up

    WOD

    AMRAP 20
    50 Wallballs (20/14)
    50 Double Unders
    40 Box Jumps (24/20)
    40 T2B
    30 Burpees
    30 C2B
    20 Power Cleans (155/105)
    20 Jerks (155/105)
    10 Snatches (155/105)
    10 Muscle-ups

    Strategy:  Think of how to break the reps for the WOD out BEFORE you start.  Sometimes smaller sets with less rest will help you finish faster than big sets with longer rests.  Choose a small goal for the WOD and see if you can accomplish it.

  • Sunday – 12/6/15

    Coaches' Choice WOD

    With a 30 minute clock…

    0:00-5:00
    1K Row

    5:00-15:00
    Heavy High Hang Snatch

    15:00-20:00
    50/40 AB Calories

    20:00-30:00
    Heavy Snatch

    Don’t forget to take advantage of Rachel’s YOGA CLASS at 9am!!

  • CF Monday – 12/7/15

    Skill

    Handstand Push-ups

    Strength

    3 x 8 Bulgarian Split Squat (each leg, climb in weight)
    *Collect :30 L-Sit after each set

    WOD

    4 Rounds:
    4 Power Cleans (185/135/80%)
    4 Front Squat
    8 Deficit HSPU

    Extra Programming for Week of 12/7-12/12

    MONDAY:
    3 Rounds
    10 Renegade Rows
    10 Face Pulls
    10 Lat Pull Down (band & pvc)

    WEDNESDAY:
    EMOM 12:
    1) 5/3 Bar Muscle-up (sub 5 x Kip Swing)
    2) 4 DB Strict Press (each arm)
    3) 10 Pistols (# if able) (sub weighted step-ups)

    FRIDAY:
    AMRAP 6
    20 Arch Rocks
    12 Shoulder Taps (sub 3 Wall Walks)
    :30 Ring Plank Hold

    WEEKEND:
    4 Rounds NFT:
    500m Row
    Max Hollow Hold

  • CF Tuesday – 12/8/15

    Strength

    5 x 3 Strict Press + 3 Push Press (70-80% SP)
    *Focus on speed of hip during push press

    Partner WOD

    AMRAP 4:
    Hang Power Snatch (135/95)

    *rest 2 minutes

    AMRAP 4:
    Power Snatch (155/105)

    *rest 2 minutes

    AMRAP 4:
    Full Snatch (175/115)

    (one partner works at a time)

    Post-WOD

    3 Rounds:
    10 Reverse Flies, 15 Supermans, 20 Scap Push-ups

    There are still two tags left on the Giving Tree.  If you did not have a chance to grab a tag and you would still like to help out a family in need consider purchasing a gift card to Giant.  You can turn them in to Coach Lauren.  This family is in as much in need of food as they are of clothing and household items.  Thank you in advance for your generosity!  Remember all gifts are due by 12/18!

  • CF Wednesday – 12/9/15

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    EMOM 24
    A) 5 Weighted Pull-ups + 5 Dips
    B) 12 Wallballs (30/20)
    C) 15 T2B

    Make sure to check out our holiday schedule!

  • CF Thursday – 12/10/15

    Mobility

    Calves

    Skill

    Double Unders
    3 x ME Attempts (rest 2:00 between)

    Partner WOD

    50-40-30-20-10
    Calorie Row (resting partner = KB Hold)
    100-80-60-40-20
    Double Unders (resting partner = HS Hold)

    2015 Sweatshirt Pre-Order is underway!!  Click here to order your hoodie (will be ready for Christmas).  Deadline to pre-order is next Tuesday, December 15!  Check out all the colors and styles in our online Retail Store!!

  • CF Friday – 12/11/15

    Strength

    Bench Press: 8-6-4-2
    *40m Waiter Walk per arm after each set

    WOD

    “DT”
    5 Rounds
    12 Deadlifts (155/105)
    9 Hang Power Clean
    6 Push Jerks

    The final sweatshirt sample is now in!  Make sure you try them on and order your 2015 Sweatshirt before it’s too late!  These are PRE-ORDER ONLY!  Orders are due by 12/15/15, click HERE to access the Retail Store.

  • CF Saturday – 12/12/15

    Strength

    In the Hole Front Squat:  4 x 3 (climb to a heavy 3)

    Partner WOD

    For time (35 minute TC):
    160 Calorie Row
    130 Burpees over the Bar
    100 Box Jump Overs
    70 Power Snatch (115/75)
    40 HSPU

    Don’t forget to attend Rachel’s YOGA CLASS on Sunday at 9am!

  • Sunday – 12/13/15

    Coaches' Choice WOD

    “Filthy Fifty”
    50 Box Jumps (24/20)
    50 Jumping Pull-ups
    50 Kettlebell Swings (16/12)
    50 Walking Lunges
    50 Knees to Elbows
    50 Push Press (45/33)
    50 Back Extensions
    50 Wallballs (20/14)
    50 Burpees
    50 Double Unders

    Coaches’ Choice WOD will start at 10:30am!

  • CF Monday – 12/14/15

    Strength

    In 12 Minutes Climb AHAP:
    Hang Squat Clean + Front Squat + Squat Clean

    Partner WOD

    12 Rounds (Alternate with Partner)
    6 Clusters (95/65)
    6 Box Jumps (30/24)
    30 Double Unders

    Don’t forget tomorrow is the last day to PREORDER sweatshirts.  Samples are at the box, don’t miss out on this design!!  Order HERE.

    Extra Programming:  Week of 12/14-12/19
    Tuesday:
    3 Rounds:
    15 Back Extensions
    8 DB Row (per side)

    Thursday:
    Every 3 minutes for 12 minutes:
    10 Ring Dips (sub Push-ups)
    10 Alternating DB Curls (each arm)

    Weekend:
    10 Rounds (each) with Partner:
    20 AB Cals
    *Rest while partner works

    EMOM 8:
    Odd:  Max T2B
    Even:  3 Muscle-ups (Scale up to strict/weighted or sub a MU scale)

  • CF Tuesday – 12/15/15

    Strength A

    Jerk Drive: 5 x 3 (start at 70% of FS)

    Strength B

    Push Jerk:  4 x 1.1.1 (:15 rest between reps)

    WOD

    AMRAP 15
    20 Wallballs (20/14)
    15 T2B
    10 DRKBS (48/32)
    5 Bar Muscle-ups

    LAST DAY to preorder sweatshirts….don’t miss out!!

    Reminder that The Giving Tree gifts should be dropped at the box by Friday evening so that they can be delivered for Christmas!

  • CF Wednesday – 12/16/15

    Skill

    EMOM 10:  #weaknesswednesday

    WOD A

    21-15-9 (12 minute TC)
    AB Calories
    Deadlift (225/155)

    *rest 5 minutes

    WOD B

    21-15-9
    Calorie Row
    Bench Press (135/95)

    Reminder:  All GIVING TREE items should be at the box no later than Friday evening to ensure delivery for Christmas!

    Make sure to check the Holiday Schedule so that you can plan to workout around all of your holiday celebrations!

  • CF Thursday – 12/17/15

    WOD

    10 minute clock:
    1 mile run
    Max KBS (32/24)

    *Rest 3 minutes

    7 minute clock:
    1K Row
    Max Leg Levers

    *Rest 3 minutes

    5 minute clock
:
    200 Double Unders
    Max Burpees

    GIVING TREE items are due on Friday!!

    Next week:
    Tuesday–Wear your favorite holiday socks
    Wednesday–Wear red and green
    Thursday–Wear an ugly Christmas Sweater

  • CF Friday – 12/18/15

    Strength A

    For time:  60 Strict Pull-ups (10 minute TC)
    Sub=60 Bent Rows (60/50% of BW)

    Strength B

    Every 2 minutes for 10 minutes (5 sets):
    Hang Snatch + High Hang Snatch (start at 60-65% and climb)

    WOD

    3 Minute Clock x 3 (rest 2 minutes between)
    10 SDLHP (95/65)
    10 OH Lunge Jerk Grip
    10 Bar Facing Burpees
    Max DB Snatch (70/50) in remaining time

    TONIGHT is the last time to drop off the Giving Tree gifts.  Please have them to the box by 6pm.

    Show your Holiday Spirit next week…
    Tuesday:  Favorite Holiday Socks
    Wednesday:  Red and Green Day
    Thursday:  Ugly Sweater Day

  • CF Saturday – 12/19/15

    WOD

    “Holleyman”
    30 RFT
    1 Power Clean (225/155)
    3 HSPU
    5 Wallballs (20/14)

    Make sure to check the holiday schedule for the next two weeks.  Christmas Eve and New Year’s Eve are modified schedules.  We are closed Christmas Day and open only for Open Gym on New Year’s Day (9-11am).

    Show your holiday spirit next week…
    Tuesday:  Wear your favorite holiday socks
    Wednesday:  Wear red and green
    Thursday:  Wear an ugly Christmas sweater

  • Sunday – 12/20/15

    Coaches' Choice WOD

    “King Kong”
    3 RFT
    1 Deadlift (455/300)
    2 Muscle-ups
    3 Cleans (250/165)
    4 HSPU

    Don’t forget Yoga Class at 9am today!

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

  • CF Monday – 12/21/15

    Strength

    In 12 minutes climb AHAP
    1 Push Jerk + 1 Split Jerk

    WOD

    Every 5 minutes for 25 minutes
:
    200m Run
    5 DRKBS (48/32)
    10 Box Jumps (24/20)
    15 Wallballs (20/14)
    20 Double Unders

    This week’s schedule is modified due to the holiday…

    Thursday (Christmas Eve):  5:30am CF, 9am SS, 10am CF, 11:30am CF
    Friday (Christmas Day):  CLOSED

    Show your holiday spirit this week…
    Tuesday:  Favorite Holiday Socks
    Wednesday:  Red and Green
    Thursday:  Ugly Christmas Sweater

  • CF Tuesday – 12/22/15

    Skill

    6 Sets:
    5 Kip Swings + 5 Kipping K2C + 5 Kipping T2B
    *:30 Hollow Hold after each set

    WOD

    AMRAP 10
    2 HSPU
    2 Deadlift (225/155)
    *climb by 2 reps each round

    Wear your favorite holiday socks today!!

  • CF Wednesday – 12/23/15

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    5 Sets:
    2 Front Squats + 1 Jerk Drive
    *Climb AHAP in 12 minutes

    WOD

    AMRAP 10
    1 Round of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
    *1 Rope Climb after each round

    Today is RED AND GREEN DAY!  Wear you holiday colors during class today!

  • CF Thursday – 12/24/15

    WOD

    “12 Days of Christmas”
    1 Strict HSPU
    2 Box Jumps (24/20)
    3 Thrusters (135/95)
    4 Pull-ups
    5 Burpees
    6 T2B
    7 Wallballs (20/14)
    8 KBS (24/16)
    9 Double Unders
    10 OH Lunge (45/25)
    11 Power Cleans (135/95)
    12 Power Snatch (135/95)

    *Complete like the song.  1 Strict HSPU, 2 Box Jumps, 1 Strict HSPU, etc…

    CrossFit Classes:  5:30am, 10am, 11:30am

    WEAR AN UGLY SWEATER TO CLASS!!

  • CF Saturday – 12/26/15

    Strength

    EMOM 12:
    1 Snatch Grip Deadlift + 1 Squat Snatch
    *Climb every 2 minutes (55, 60, 65, 70, 75, 80%)

    WOD

    12-9-6-3
    Power Snatch (95/65)
    C2B Pull-ups
    *25 Double Unders after each round

    Hope you all had a safe and merry Christmas Day.  We are on our regular schedule this weekend:  8am Sweatshop, 10am Crossfit!

  • Sunday – 12/27/15

    Coaches' Choice WOD

    “Linda” aka “3 Bars of Death”
    10-9-8-7-6-5-4-3-2-1
    Deadlift (1.5x BW)
    Bench Press (BW)
    Clean (.75x BW)

    Open Gym from 10am – 1pm.  Coaches’ Choice WOD will kick off at 10:30am.

    THERE IS NO YOGA THIS AM!  Coach Rachel will return on 1/3/16!

  • CF Monday – 12/28/15

    EMOM A

    EMOM 10
    O: 3-5 HSPU
    E: 10 GHD/Weighted Sit-ups

    EMOM B

    EMOM 10
    O: 3-5 Muscle-ups
    E: 10 Back Extensions/Supermans

    EMOM C

    EMOM 10
    O: 10 T2B
    E: :40 KB Hold

    Regular schedule on Monday, Tuesday and Wednesday this week!

     

  • CF Tuesday – 12/29/15

    Strength

    EMOM 10
    1 Power Clean + 1 Squat Clean
 (70-80% across)

    WOD

    5 Rounds:
    5 Power Cleans (155/105)
    20 Wallballs (20/14)

    New Year’s Eve Schedule:
    5:30am CF
    9am SS
    10am CF
    11:30am CF

    New Year’s Day:
    9-11am Open Gym Only (Coaches’ Choice WOD @ 9:30am)

  • CF Wednesday – 12/30/15

    Skill

    EMOM 10: #weaknesswednesday

    WOD

    AMRAP 6
    10 KBS (32/24)
    20 Double Unders

    *Rest 2 minutes

    AMRAP 6
    10 DB Snatch (70/50)
    10 DB Goblet Squat

    *Rest 2 minutes

    AMRAP 6
    10 Deadlifts (185/125)
    10 Burpee Bar Hops

    Don’t forget Thursday is a modified schedule for New Year’s Eve:
    5:30am CrossFit
    9am Sweatshop
    10am CrossFit
    11:30am CrossFit

  • CF Thursday – 12/31/15

    Strength

    Strict Press:  5 x 5 @ 80%

    WOD

    “Jackie’s Friend”
    For time:
    1000m Row
    50 Push Press (45)
    30 Pull-ups

    CrossFit Classes today are:  5:30am, 10am and 11:30am!

    Friday there is Open Gym from 9-11am.

  • Friday – 1/1/16

    Coaches' Choice WOD

    21 Pull-ups
    18 Deadlift (135/95)
    15 T2B
    12 Push Press
    9 HSPU
    6 Squat Cleans
    3 Muscle-ups
    6 Squat Cleans
    9 HSPU
    12 Push Press
    15 T2B
    18 Deadlift
    21 Pull-ups
    *RUN 200m AFTER EACH MOVEMENT

    HAPPY NEW YEAR #717Nation!!  Start the new year off right with a workout!  We are open from 9-11am for Open Gym.  Coaches’ WOD will begin at 9:30am!

  • CF Saturday – 1/2/16

    Strength

    Backsquat: 5 x 3 (:03 pause on last rep)
    *Start at 60% and climb

    WOD

    2012 Game Chipper
    10 OHS (155/105)
    10 Box Jump Overs (24/20)
    10 Thrusters (135/95)
    10 Power Cleans (205/125)
    10 T2B
    10 Burpee Muscle-ups
    10 T2B
10 Power Cleans (205/125)
    10 Thrusters (135/95)
    10 Box Jump Overs (24/20)
    10 OHS (155/105)

    9am Yoga Class tomorrow…don’t miss it!!

  • Sunday – 1/3/16

    Coaches' Choice WOD

    15-12-9
    Front Squats (165/115)
    C2B Pull-ups

    Coaches’ Choice WOD will begin at 10:30am.

    Don’t forget Yoga today at 9am!

  • CF Monday – 1/4/16

    Strength

    EMOM 10:
    1 Power Snatch + 1 Squat Snatch
    *70-80% across

    WOD

    EMOM as long as possible
    5 Thrusters (75/55)
    *Add 20# every 5 minutes
    **After failure, rest 1 minute, then continue at 75/55 until last person fails

    ATTENTION MEMBERS:
    CrossFit 717 will on an OPEN GYM ONLY schedule for January 9, 10 and 11 while we fix the main floor. NO CLASSES will be held, but we will be open with regular hours where you will be able to utilize the Sweatshop and Oly rooms.

  • CF Tuesday – 1/5/16

    WOD

    Each with a 4 minute clock…
    500m Row + Max KB SDLHP (32/24)
    500m Row + Max Burpees
    500m Row + Max Russian KBS (32/24)
    500m Row + Max Hollow Hold
    500m Row + Max Pull-ups
    500m Row + Max Wallballs (20/14)
    *2 minute rest between
**Sub 400m Run

    It’s time to start thinking about what we want to accomplish in 2016. Here are a few steps when planning out our goals.

    1. Be precise. Identify EXACTLY what you want to accomplish. Make sure your goals are specific so there is no room for questioning on the road to achievement.

    2. Write them down with deadlines on completing the goal. Set short-term, mid-term, and long-term goals, so you always have something to work towards.

    3. Make a plan. There has to be a way to complete this goal. When writing the plan out, you may find that there are a few other steps you have to achieve before the original goal. Don’t sell yourself short, but the goals we set have to be achievable. Game-time plan adjustments are OKAY, so if you have to lengthen your deadline or switch it up, do not be discouraged.

    4. After writing them down, share them with a close friend to discuss your plan and you can hold each other accountable through the year.

    5. Test & Re-test. We will be allotting time during class throughout the year as “Goal Test” time. This will take place of Weakness Wednesday. January test dates will be 1/13, 1/20, and 1/27. This can be used to test a 3-month goal, 6-month goal, and 1 year goal just to get a baseline and something to work off of.

  • CF Wednesday – 1/6/16

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    Every 2 minutes for 10 minutes:
    5 Deadlift
    *Start at 55% and climb to 70%

    WOD

    AMRAP 10:
    5 Muscle-ups
    10 Weighted Sit-ups
    10 HSPU
    5 ST Box Jump Overs (24/20)

    Starting 1/7/16, we will be offering an “Endurance WOD” at 6:30 AM & 6:00 PM. These classes will be available to both CrossFit and SweatShop Members.

    When training the Aerobic System, a.k.a Aerobic Glycolsis, an athlete works at 60-80% of max capacity for a long period of time. Think 5 mile run, or 20 minute AMRAP. This type of workout is extremely important for recovery mid-WOD or recovery in your weekly routine. You should never be pushing at 100% on these days or feeling like you need to take a break during the workout. If it is an AMRAP, all of your rounds should be even splits and you can work at the same pace the whole time.

    Do you ever feel like you are out of breath during a 3-7 minute high intensity WOD? Training your Aerobic System 1-3 times per week, will maximize your potential for WODs such as Fran or 400m time trial because your muscles are learning how to utilize oxygen to produce energy more efficiently.

  • CF Thursday – 1/7/16

    Skill

    15 minute clock:
    Collect 10 Rope Climbs
    *L-Sit, Legless, Wrap or practice

    Partner WOD

    With partner for time…
    50 KBS (24/16)
    50 T2B
    50 HR Burpees
    50 Cal Row
    50 Dips
    50 Cal Row
    50 HR burpees
    50 T2B
    50 KBS

    ENDURANCE CLASS

    EMOM 30
    5 Rounds
    Min 1: Max Burpees
    Min 2: Max Cals on A. Bike
    Min 3: Max Sit-ups/GHDSU
    Min 4: 10 x 10m Shuttle Run
    Min 5: Max Air Squats
    Min 6: Max Cals on Rower

    Today is the first ENDURANCE CLASS! Attend at 6:30am or 6:00pm! ALL MEMBERS are eligible to attend this class. Hope to see you all there!

  • CF Friday – 1/8/16

    Strength

    Climb to a HEAVY Power Clean & Jerk

    WOD

    “Macho Man”
    EMOM for as long as possible
    3 Power Cleans (155/105)
    3 Front Squats
    3 Push Jerks
    *If less than 10 minutes, rest 1 minute, lower weight 20# and continue for total of 10 minutes

    NO 6PM CLASS TODAY!

    Reminder that this weekend we are open ONLY for Open Gym (Saturday: 8am-1pm, Sunday: 10am-1pm). There will be no classes on Monday, but Open Gym from 5:30am-8pm. Please bear with us as we repair the main floor.

  • Saturday – 1/9/16

    OPEN GYM ONLY

    Saturday Schedule:
    8am – 1pm

    *Warning, the garage door may be open a large part of the day so dress appropriately.  The Oly and Sweatshop Rooms will be available for use.  Please be willing to share space with others.

    Open Gym on Sunday will be normal hours, 10am-1pm.  Again limited to Oly and Sweatshop room only.  There will NOT be Yoga at 9am!

  • Monday – 1/11/16

    OPEN GYM ONLY

    We are open regular hours, 5:30am-8pm for Open Gym.  There will be no classes held.

    The Sweatshop and Oly Rooms will be available, please be considerate of others and share space.

    On WEDNESDAY you will have time in class (SS and CF) to test your 3 month goal.  This will provide a baseline for retesting in April.  Please come to class prepared with your goals (the following two Wednesdays we will get a baseline for your 6 month and 1 year goals).  Do you want to add 10# to a lift?  Do you want to get your first pull-up?  Do you want to reach full depth on your OHS?  Make sure that it is measurable and attainable within the time frame you have set.  Having trouble deciding?  Ask a coach!

  • Tuesday – 1/12/16

    Skill

    Handstands
    (holds, walks, push-ups, kipping)

    WOD

    “Tabata This”
    Tabata Assault Bike
    Tabata Air Squats
    Tabata Pull-ups
    Tabata Push-ups
    Tabata Sit-ups
    *Rest 1 minute between Tabatas
    **Each Tabata = 8 Rounds, :20 on/:10 off

    Tomorrow night we will bid farewell to one of 717’s oldest and dearest friends. Karen “KP” Polensky is moving to Colorado! We wish KP the best on the next step in her journey. Join us at 7pm tomorrow (Tuesday) to throw down with KP for one last time.

  • CF Wednesday – 1/13/16

    Strength

    EMOM 24:
    A) 10 Pistols
    B) 1-3 Strict or Kipping Muscle-ups (10 TOUGH false grip Ring Rows)
    C) 5-10 Box Jumps (30/24)

    WOD

    21-15-9
    Calorie Row
    OHS (95/65)

    We are postponing our 3 month goal testing until the floor is completely restored to working order.  Thanks for your patience!

  • CF & CFE Thursday – 1/14/16

    Strength

    Bench Press: 5 x 5 (70-75%)
    Bent Row: 5 x 5 (BW/70% BW)
    *alternate movements

    WOD

    3 Rounds, 1 minute each (max reps):
    Double Unders
    Burpees
    Wallballs (20/14)
    DRKBS (48/32)
    OH Lunges (45/25)
    *Rest 1 minute between rounds

    Endurance Class

    PARTNER WOD (30 min TC)
    10 Rounds (5 each, 1 & 2 = Round)
    1) Row 500m (400m Run or 25/20 AB)
    2) AMRAP
    40m Farmer Carry
    30 Mountain climbers
    20 Hollow Rocks
    *Switch when 1 is done, 1 picks up where 2 left off. 

Buy Out
EMOM 6:
:30 Weighted Plank

    Don’t forget today at 6:30am and 6:00pm is our Endurance Class!!  ALL MEMBERS are eligible to take the class.

    TODAY starts the Crossfit Open Registration.  Join in the fun and CLICK HERE to register.  On the fence?  Check out the blog post here to learn more…

  • CF Friday – 1/15/16

    Strength

    EMOM 10:
    1 Snatch Pull + 1 Squat Snatch
    (70-80% across)

    WOD

    “Nasty Girls”
    3 Rounds
    50 Air Squats
    7 Muscle-ups
    10 Hang Power Cleans (135/95)

    We have rescheduled the baseline 3 month goal test to Wednesday, 1/20.  Make sure to have your goals in line by then!

  • CF Saturday – 1/16/16

    WOD

    “Tommy V”
    21 Thrusters (115/75)
    12 Rope Climbs
    15 Thrusters
    9 Rope Climbs
    9 Thrusters
    6 Rope Climbs

    REGISTRATION for the Open is now live!  Make sure to sign up and make this year the biggest group to represent 717 on the worldwide stage EVER!

  • Sunday – 1/17/16

    Coaches' Choice WOD

    “Diane”
    21-15-9
    Deadlift (225/155)
    HSPU

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

    Don’t forget, Yoga at 9am with Rachel!

  • CF Monday – 1/18/16

    Strength

    Backsquat:  Climb to a heavy single

    WOD

    3 Rounds
    AMRAP 6
    20 KB Swings (24/16)
    20 Pull-ups
    20 Air Squats
    *Rest 3 minutes between rounds

    WEDNESDAY we will baseline testing your 3 month goal.  Make sure you come to class prepared with what you want to achieve in the next 3 months!  This could be a max lift, a max rep set of a movement, learning a new movement, etc.

  • CF Tuesday – 1/19/16

    WOD

    EMOM 36
    A) 3-5 Strict HSPU
    B) 10 Wallballs (30/20)
    C) :15 AB Hard/:15 Recovery
    D) 3-5 Deadlifts (70-75%)

    Post-WOD

    2 Rounds:
    30 Hollow Rocks
    30 Arch Rocks

    Make sure you mark your calendars for the 717 WINTRY MIXER on Saturday, January 30.  Doors will open at 6pm, come for fun, food and games!

  • CF Wednesday – 1/20/16

    Skill

    Baseline Test:  3 month goal

    WOD

    For time:
    21-15-9
    Calorie Row
    Ring Dips
    T2B

    Post-WOD

    50 Burpees FOR TIME

    You will have a 20 minute window to get a baseline to test against for your 3 month goal.  It is your choice of max lift, max set of a movement, or attempt at a new movement.  Make sure to record your results, even video so you have something to compare to!

  • CF & CFE Thursday – 1/21/16

    Strength

    Climb AHAP in 10 minutes
    1 Snatch Balance + 1 OHS

    WOD

    10 RFT
    1 Power Snatch (165/115)
    5 Box Jumps (24/20)
    20 Double Unders

    ENDURANCE WOD

    AMRAP 40
    1K Row
    30 Air Squats
    50/40 AB Calories
    30 Leg Levers
    3 minute Jump Rope (any style)
    30 Side Crunches (15/side)

    REMINDER:  6:30am and 6:00pm on Thursdays is our ENDURANCE CLASS!  Come try it out to build your aerobic base or to use it as an active recovery day to get yourself ready for Friday!

  • CF Friday – 1/22/16

    Strength

    AMRAP 15
    7-10 Bench Press (start at 50% and climb)
    15-20 GHD Sit-ups

    WOD

    For time:
    30-20-10
    Thruster (115/80)
    Back Rack Lunge
    Squat Thrust

    WE ARE ONE WEEK AWAY….from Friday Night Lights.  Next Friday at 6pm will be a team throw down!  Come out and join the fun and get your competitive juices flowing for the Open!!

     

    ***Be sure to check for closures on Saturday due to snow!  We will post on the blog and Facebook

  • Saturday 1/23 – SNOW DAY!!!

    Home WOD

    Every 2 Minutes for 12 Minutes:
    20 Push Ups
    15 Air Squats
    10 V-Ups
    20 Flutter Kicks
    **Scale reps accordingly to complete with at least :20 rest.

    REST 2 MINUTES

    For Time:
    25 Burpees
    30 DU/Hops
    25 Supermans
    30 DU/Hops
    25 Mtn Climbers (2 ct)
    30 DU/Hops
    25 Side Plank Crunches (per side)

    WINTER IS FINALLY HERE! All classes are cancelled due to this awesome snow day. If you can participate in the home WOD, post your time for part 2!

  • Monday – 1/25/16 DELAYED OPENING

    MORNING CLASSES CANCELED

    All morning classes are canceled (5:30am CF, 6:30am CF, 9am SS).  Unfortunately our lot has yet to be plowed.  We will monitor it during the morning and post an update with whether we can open for the 11:30am class or not.  Please check back to the blog, Facebook, Instagram or Twitter for updates!

  • CF Monday – 1/25/16 REOPENING

    Strength

    Front Squat: 3 x 5
    Deficit Deadlift: 3 x 5

    WOD

    2 RFT
    42 Weighted Pistols
    30 Calorie Row
    18 Power Cleans (185/135)

    We will be open as follows today:
    11:30-2pm OPEN GYM
    3:30-8pm for regular PM schedule
    4pm CF Class
    5pm CF & SS Class
    6pm CF & SS Class
    7pm CF Class

  • CF Tuesday – 1/26/16

    Skill

    AMRAP 12:
    10 KB OHS (per arm)
    20 GHD Sit Ups
    10 Weighted Box Step Ups

    WOD

    30 Rounds: 25 Min TC
    5 Burpees
    1 Ring MU (3 C2B, 5 Pull Ups)

    Friday Night Lights is THIS FRIDAY!!  6pm Class…come ready to throw down and have some fun!

  • CF Wednesday – 1/27/16

    Skill

    Baseline Test:  6 month goal

    WOD

    For time:
    *500m Row
    3 Rounds:
    12 Ring Dips
    12 KB Swing (32/24)
    36 Double Unders
    *500m Row

    Post-WOD

    Tabata AB
    2 x 10 Seated KB/DB Strict Press

    Come prepared to test your 12 month goal! Your coach will help offer advice for what you can do to achieve that goal!

    Don’t forget, Friday is the first FRIDAY NIGHT LIGHTS during the 6pm class! Come out and throw down for some fun to get the competitive juices flowing for the Open!

    Saturday is the Wintry Mixer! 6pm for Fun, Food and Games!

  • CF & CFE Thursday – 1/28/16

    Strength

    EMOM 14:
    Odd) 5 UB Hang Power Snatch (climb*)
    Even) :40 Bar Facing Burpees

    *60-60-65-65-70-75-80%<–if able to do UB

    WOD

    AMRAP 15:
    5 C2B
    10 HSPU
    15 Hang Power Clean (95/65)
    20 Wallballs (20/14)

    Partner WOD

    (1 works at a time)
    AMRAP 10
    Run + 5 Box Jumps + Run + 5 Burpees

    *Rest 3 minutes

    AMRAP 10
    Run + 5 RKBS + RUN + 5 V-ups

    *Rest 3 minutes

    AMRAP 10
    Run + 20 Mt Climbers + Run + :20 Plank

    (RUNNING WILL BE INSIDE)

    Thursday:  6:30am and 6:00pm are ENDURANCE CLASSES
    Friday:  6:00pm CF Class is FRIDAY NIGHT LIGHTS (Partner WOD)-all other classes are as regularly scheduled
    Saturday:  Regular Class Schedule and 6pm 717 WINTRY MIXER

  • CF Friday – 1/29/16

    Strength

    4 Rounds (NFT):
    10 Push Press (climbing, UB)
    10 Box Jumps (AFAP)

    WOD

    For time (12 min TC)
    21-15-9
    Deadlift (225/155)
    Bar Facing Burpees

    *Rest 3 minutes

    For time (12 min TC)
    9-15-21
    Thrusters (95/65)
    Bar Facing Burpees

    6pm class tonight is our first FRIDAY NIGHT LIGHTS!  It will be a Partner WOD!

    Don’t forget tomorrow is the WINTRY MIXER!  Doors open at 6pm.  Come for fun and games and to spend time with your 717ers outside of class!

  • CF Saturday – 1/30/16

    Strength A

    10-9-8-7-8-9-10
    Backsquat
    *no failed reps, AHAP

    Strength B

    EMOM 8
    Odd) 14/10 AB Calories
    Even) 8/5 Strict Pull-ups

    WOD

    “Brehm”
    For Time
    10 Rope Climbs
    20 Back Squats (225/155)
    30 HSPU
    40 Cal Row

    TONIGHT is the WINTRY MIXER!  Doors open at 6pm, come out to play some games and spend some time outside of class with #717Nation!

  • Sunday – 1/31/16

    Coaches' Choice WOD

    “Tights” WOD (wear your brightest tights)
    FOR TIME:
    10 Pullups
    20 Ground 2 OH (135/95)
    30 Toes through rings
    40 Box Jumps
    50 DU’s
    1 Mile AB
    50 DU’s
    40 Box Jumps
    30 Toes through rings
    20 Ground 2 OH
    10 Pullups

    Coaches’ Choice WOD begins at 10:30am!

    Don’t forget to start your day with Yoga at 9am!

  • CF Monday – 2/1/16

    Skill

    12 Minutes:
    Climb to 90% 1RM C&J

    WOD

    OPEN WOD 15.1
    AMRAP 9:
    15 T2B
    10 deadlifts (115 / 75 lb.)
    5 snatches (115 / 75 lb.)

    15.1a
    1-rep-max clean and jerk
    6-minute time cap

    This is a RE-TEST from 11/23 AND last year’s Open!  Check your results and see if you improved!!

  • CF Tuesday – 2/2/16

    Strength

    EMOM 10
    Snatch Pull + Snatch
    (Begin @ 60% and climb every 2 minutes)

    WOD

    For time:
    50 Wallballs (20/14)
    5 Rope Climbs
    10 Thrusters (185/135)
    5 Rope Climbs
    50 Wallballs

    TOMORROW we will do a baseline test of your 12 month goal.  Come prepared with a plan so you can best use your 20 minutes in class tomorrow!  Ask your coach if you need help!

  • CF Wednesday – 2/3/16

    Skill

    Baseline Test:  12 month goal

    WOD

    “Satan’s Whiskers”
    3 RFT
    10 C2B Pull-ups
    10 Front Squat (165/115)
    10 Burpees

    Post-WOD

    AMRAP 4: HSPU

    You will have 20 minutes to test your 12 month goal.  If you test your baseline and have extra time you can work toward your 3 or 6 month goal with the remaining time!

  • CF & CFE Thursday – 2/4/16

    Strength

    4 Rounds:
    15 Zercher Squat
    15 Ukrainian Deadlift
    14 Renegade Rows (feet elevated)

    WOD

    3-6-9
    Power Snatch (135/95)
    Box Jump Overs (24/20)
    Push-ups
    *50 DU between sets

    Endurance WOD

    AMRAP 30
    30 KBS
    30 DU
    30 Squat Thrust
    30 Calorie Row
    30m Farmer Carry

    Core Buy Out:
    EMOM 12
    A) Collect :20 L-Sit
    B) :40 Side Plank (alternate sides)
    C) 20 Plank Kick Back

    Don’t forget, 6:30am and 6:00pm are Endurance Classes today!

  • CF Friday – 2/5/16

    Strength

    Death by (10 minute TC):
    Clean (80%) + Front Squat

    Death by (10 minute TC):
    HSPU (strict as long as possible) + 20 DU

    WOD

    5 Rounds:
    3 UB Bear Complex (80% Strict Press)
    10 KB Swing (32/24)
    10 V-ups
    *Choose weight that can be done UB

    Have you registered for the Open yet??  These members have….join them in representing 717!!  WE ARE THREE WEEKS AWAY FROM THE FIRST OPEN WOD!

    Andrew Spears, Brian Tavares, Dan Dorgan, Gina Davis, Jason Weller, Jeff Hammaker, John Walker, Kaleb Cross, Lauren Salerno, Yunus Brevik, Phillip Copley, Rachel Johnson, Sarah Copley, Shannon Weir, Tiffany Lenard, Tony Stanell

  • CF Saturday – 2/6/16

    Strength

    EMOM 10:
    1 Snatch + 2 OHS

     

     

    WOD

    AMRAP 20:
    5 C2B
    5 Wallballs
    5 Burpees
    **Increase by 5 reps every round.

    Post-WOD

    5 Rds:
    10 AB Cal + 10 GHD SU

    Get ready for the Open!!  Make sure you sign up TODAY!

  • Sunday – 2/7/16

    Coaches' Choice WOD

    All with a partner…
    8 minute clock:
    Max Snatch + OHS
    *as many attempts as you want, one barbell

    4 minute time cap
    50 Thrusters (95 RX/65 Scaled)
    50 Burpees over the Bar
    *One athlete per movement, switch every 5 reps

    AMRAP 4
    5 KB Snatch + 6 BJO + 20 DU
    *Alternate rounds with partner

    AMRAP 4
    Calorie Row & Atomic Sit-ups
    *Max Calories + Sit-ups, switch when you want

    *Rest 2 minutes between each

    All of these workouts are variations of the ones that some of our coaches and members will be doing at the Cupid’s Revenge competition next weekend!  Come out and throw down to help all of our teams practice!!

  • CF Monday – 2/8/16

    Strength

    Every 90 second for 12 minutes:
    1 Power Clean + 2 Split Jerks

    WOD

    AMRAP 7
    150m Row
    6 Deadlift (275/185)
    9 Weighted Push-ups

    *Rest 3 minutes

    AMRAP 7
    150m Row
    6 Front Squats (185/135)
    9 Squat Thrust

    Post-WOD

    EMOM 5:  30 DU + Max L-Raise

    Less than 3 weeks until the first Open WOD is released…have you registered?  We can’t wait to see what surprises will come out this year!!

  • CF Tuesday – 2/9/16

    Strength

    4 Sets:
    1 minute:  2 x :15 on/:15 off L-Sit
    2 minutes:  20m Handstand Walk

    WOD A

    3 RFT:
    10 Snatches (75/55)
    15 Pull-ups
    20 Thrusters (75/55)

    *Rest 5 minutes

    WOD B

    3 RFT:
    10 Power Cleans (95/65)
    15 HSPU
    20 Box Jumps (24/20)

    Can’t Handstand Walk?  Don’t worry we will have scales set up to help you work on your comfort upside down, or simply to work on your shoulder and core stability without having to go on your hands!

  • CF Wednesday – 2/10/16

    Skill

    #WeaknessWednesday

    Strength

    4 Sets: Every 4 Minutes
    50 Wallballs (Scale: 40)
    6 Ring MU (Scale: 10 C2B/PU/RR)

    WOD

    15-12-9
    OHS (135/95)
    Calorie AB
    *3 Wall Walks after each set

    You will have a 10 minute clock today to work on your 3, 6 or 12 month goal.  If you did not get to test one of those goals you could use that window to develop a baseline to set you goal off of.

  • 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

  • Tuesday – 6/30/15

    WOD

    For Time:
    5 Rounds
    12 Burpees
    12 Pull Ups
    200m Run

    Buy Out

    AMRAP 6
    Wallballs
    *On the Minute: 20 Jump Rope (DU or SU)

  • Wednesday – 7/1/15

    Buy In

    3x Max Chin Up Hold
    1x Max HS Hold or 90 degree Pike Hold on wall

    WOD

    4 Rounds – Teams of 2

    Round 1&3
    10 KB Swing + 250m Row
    20 KB Swing + 500m Row
    30 KB Swing + 750m Row

    Round 2&4
    10 KB Thruster + Short Block Run
    20 KB Thruster + 400m Run
    30 KB Thruster + 600m Run
    *2 KB’s

    A Completes 10/250m while B rests, switch. A Completes 20/500m Row while B rests, switch. Complete pattern for all 4 Rounds.

  • Thursday – 7/2/15

    WOD

    5 RTF:
    15 Toes to Bar
    25 Wallballs
    15 Cal AB

    Rest 4 Minutes

    21-15-9 (10 Minute TC)
    KB Squat Clean (Using 2)
    Burpee Pull Up (Scale: Burpee Ring Row)

  • Saturday – 7/4/15

    WOD

    “Blake”

    4 Rounds for time of:
    100 foot Overhead Walking Lunge (45/25)
    30 Box Jumps (24/20)
    20 Wallballs (20/14)
    10 HSPU

     

    HAPPY 4th of JULY!  Regular schedule today, Sweatshop at 8am!

  • MONDAY 7/6/15

    Buy In

    4 Rounds:
    10 Plate Ground to OH
    30 V-Ups
    :30 Farmers Carry

    WOD

    100m Row
    50 Burpee Box Jump Over
    300m Row
    30 Burpee Box Jump Over
    500m Row
    10 Burpee Box Jump Over

    Buy Out

    2x:
    Max Time
    Weighted Plank

    This WOD is designed as a SPRINT. Moving hard through all movements.

  • WEDNESDAY – 7/8/18

    Buy In

    Buy In: 13 Min TC
    100 KB Clean & Jerks
    – Single KB, 50 per arm
    – 10 Squat Thrust every the KB touches the ground

    WOD

    3 Rounds:
    800 Meter Run
    30 Dumbbell Squat Cleans (50/30)
    30 Wallball Sit Ups

    *Rest 2 Between Rounds

  • Thursday – 7/9/2015

    WOD

    EVERY 2 MINUTES FOR 24:

    7 Burpees
    7 Box Jumps
    7 Cal AB
    *Scale rep scheme accordingly.

    Buy Out

    EMOM 10:
    O: 40 Flutter Kicks
    E: 20 Plank Shoulder Taps

  • Friday – 7/10/2015

    Buy In

    3 Rounds:
    4 SS Room Laps: OH Waiter Walk
    10 Inch Worms
    10 OH  Wall Squats

    WOD

    21-18-15-12-9-6-3
    Toes to Bar
    DB Thruster
    *Run 200m Between

  • SATURDAY

    WOD

    1-2-3-4-5-6-7-8-9-10
    Power Cleans (DB or Barbell)
    Push Ups or HSPU

    Rest

    Run 1 Mile
    100 Sit Ups

  • MONDAY – 7/13/15

    WOD

    1 Mile Run
    21 Box Jumps
    21 KB Swings
    800m Run
    15 Box Jumps
    15 KB Swings
    400m Run
    9 Box Jumps
    9 KB Swings

    Buy Out

    AMRAP 3:
    Evil Wheels

  • Tuesday – 7/15/15

    WOD

    Emom 24:
    Even: 50 Jump Rope
    Odd: 12 Burpee

    BUY OUT:

    4 rounds:
    8 tire flips
    25m prowler push
    20 goblet squat

  • WEDNESDAY – 7/15/2015

    Buy In

    AMRAP 12:
    8 Cal AB
    10 Squat Thrust Wallball

    WOD

    9-6-3
    Curtis P (Curl, Lunge, Lunge, Press)
    Pull Ups

    *Rest 2

    3-6-9
    Man Makers (Push Up, db row, push up, db row, thruster)
    DB Snatch (3, 6, 9 per arm – HEAVY)

    *Rest 2

    50 V-Ups (:02 pause at top)

  • THURSDAY – 7/16/15

    STRENGTH

    EMOM 12
    O: 10 Lunges (2 KB’s, HEAVY)
    E: Max Chin Up Hold (L-sit if able)

    AMRAP 18:

    200m Sandbag Run
    10 Box Jump
    10 Windmills
    20 Weighted Sit Ups

  • FRIDAY – 7/17/15

    WOD

    3 Rounds:
    20 Pull Ups
    30 Push Ups
    40 Sit Ups
    50 Air Squats
    400m Run

  • MONDAY

    WOD

    5 Rounds
    200m Run
    20 KB Swings
    20 Squat Thrust
    20 Sit Ups

    Buy Out

    EMOM 6
    15 Air Squats AFAP
    Max Plank

  • Wednesday 7/22/15

    WOD

    With partner:
    AMRAP 30:
    A: 200m Row
    20 Tricep kickbacks

    B: 40 Bicycle crunch
    10 Single KB Thruster

    400m Run together after both complete A&B

  • THURSDAY – 7/23/15

    WOD

    6 Rounds

    15 Push Ups

    5 Tire Flips

    20 DB Lunge

    Buy Out

    “Flight Simulator”

    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    Unbroken Double Unders

    12 Min TC

  • Friday – 7/24/15

    WOD 1

    1-2-3-4-5-6-7-8-9-10
    Burpees
    10-9-8-7-6-5-4-3-2-1
    Wallballs
    *Must complete WB unbroken or cannot move on to next set

    WOD 2

    15 Minute TC
    2-4-6-8-10-12-14-16-18-20
    Dips
    20-18-16-14-12-10-8-6-4-2
    Sandbag Clean

    Check out the PRs at the Harrisburg Mile from the awesome 717 Sweatshoppers!!  Sisters Sharon and Sandra both made it to the PR Board!  Great job everyone!

    First Name Last Name Current Mile HBG MILE
    Sharon Moleski 7:05 6:42.85
    Sandra Bruno 7:15 6:45.8
    Matt Fisher 7:33 6:37
    Brandi Meyers 10:51.80
    Sarah Adams 9:22 9:03.49
    Paul Bruno 6:26.32
  • SS Saturday – 7/25/15

    WOD

    For time:

    500m Row
    3 Rounds:
    10 C2B Pull-ups
    5 Bear Complex
    20m DB Lunge

    800m Run
    3 Rounds:
    20 KBS
    20 V-ups
    100m OH Sandbag Carry

    Want to test out CrossFit?  Sign up on ZenPlanner for our FREE CrossFit Intro class on Sunday at 11am!

  • SS Monday – 7/27/15

    Buy In

    2RM TGU

    WOD

    EMOM 21
    1) 5 Pull-ups + 10 Air Squats
    2) 10 Push Press
    3) 15 V-ups

    Buy Out

    400m Run
    400m Backwards Run

    Try a FREE Sweatshop Class!!  Click here to sign up and come in today!!

  • SS Tuesday – 7/28/15

    WOD

    For Time: 
    100 KB Thruster
    60 Push Ups
    100 Lunges
    40 Touch Jumps
    100 Russian V-Twist
    20 Calorie Row

    Buy out

    3 sets:
    Max L-Sit Hold

    Make sure you follow us on Instagram @crossfit717 for the latest WOD posting!

  • SS Wednesday – 7/29/15

    WOD

    Every 4 Minutes for 24 Minutes:
    200m Sandbag Run
    16 DB Snatch (8/arm)
    20 Sledge Hammer Strikes (10/side)

    Buy Out

    2 x Hill Sprint (top 1/2 8th St.)

    Have you been thinking about switching over to CrossFit?  With your first month’s CrossFit membership you will receive a 1 hour personal training session for FREE!  Talk to you coach to sign up today!!

  • SS Thursday – 7/30/15

    Buy in

    4 Rounds (NFT):
    20m Waiter Walk
    20 T’s
    20 W’s
    Max Hollow Body Hold

    WOD

    “Fran”
    21-15-9
    Pull-ups
    DB Thrusters (45/30)

    “Fran” is a famous CrossFit Girl WOD…meant to be a fast and furious workout.  Put the pedal to the metal and go all out on this one!!!  Can you do the thrusters unbroken??

  • SS Friday – 7/31/15

    AMRAP 15

    50 Jump Rope
    250m Row
    10 Sandbag Clean and Jerk
    10 Weighted Sit-ups

    AMRAP 10

    9 Ring Rows
    6 Single Arm KB Swing
    7 Manmakers

    AMRAP 5

    Max Set T2B
    Rest :30 between attempts

    New 717 tees and tanks are available, buy one today at our Retail Store online!

  • SS Saturday – 8/1/15

    Buy in

    5 Rounds:
    3 Rope Climbs
    9 Toes to Bar

    WOD

    AMRAP 20 (Teams of 2)
    60 Calorie Row     –     60 Kettlebell Swings
    50 Calorie Row     –     50 Box Jumps
    40 Calorie Row     –     40 Burpees
    30 Calorie Row     –     30 Wallballs
    20 Calorie Row     –     200m Run (together)

    Anyone can try a Sweatshop Class for free….bring a friend for a Free Trial!!

  • SS Monday – 8/3/15

    WOD

    For time:
    800m Run
    25 Pull-ups
    50 Air Squats
    30 Hang KB Clean (15/arm)
    50 Air Squats
    25 Pull-ups
    800m Run

     

    Buy out

    30 AB Calories

    AUGUST 22 we will be volunteering at the Food Bank from 9am-12pm, sign up on the bulletin board inside the door to join us!!!

  • SS Tuesday – 8/4/15

    Buy in

    Collect 20 TGU
    *Max chin-up hold every time KB is set down

    WOD

    3 Rounds:
    AMRAP 4
    6-10 Calorie Row
    5 Burpees over Rower
    *rest 3 minutes between rounds

    AJ Lanza was the winner of the Attendance Challenge for the month of July!  Make sure you check in for class when you come to the box so that you are eligible too!

  • SS Wednesday – 8/5/15

    WOD

    10 Rounds:
    100m Sprint
    rest 2 minutes
    25 Farmer Carry
    rest 1 minute

    Buy out

    AMRAP 8
    50m Prowler
    50 Double Unders

    Every Sunday Coach John offers a Free Intro to CrossFit class at 11am.  Sign up on Zenplanner and encourage a friend to come to see what it’s all about!

  • SS Thursday – 8/6/15

    Buy in

    EMOM 5
    10 KB Swings
    6 Jumping Lunges

    WOD

    5 Rounds:
    400m Row
    15 Box Jumps
    15 DB Push Press

    Interested in getting better at running?  Try out Running Club at 6:00pm today or any Thursday!!  All workouts are scaled to your ability!

  • SS Friday – 8/7/15

    Buy in

    6 Intervals (rest 1 minute between)
    Tabata Hollow Rocks
    Tabata Ring Rows
    Tabata Flutter Kicks

    WOD

    27-21-15-9-3
    Goblet Squat
    Burpees
    Sit-ups

    Thinking about making the switch to CrossFit?  Get 1 free personal training session with your first month of CF membership!  In that one hour of PT you will learn the basics of the barbell movements so that you can make a smooth transition to your first CF Class!

  • Saturday SS – 8/8/15

    WOD

    “2015 Master’s Chipper”
    1000m Run
    25 Power Cleans (13/595) or KB
    25 Box Jump Overs (24/20)
    25 C2B Pull-ups
    50 Wall Balls (20/14)
    25 C2B Pull-ups
    25 Box Jump Overs (24/20)
    25 Power Cleans (24/20)

    Buy out

    3 Rounds:
    50 DU
    25 Hollow Rocks

    Saturday Sweatshop is at 8am!  Bring a friend for a FREE TRIAL!

  • SS Monday – 8/10/15

    WOD

    AMRAP 20
    300m Row
    30 Wallballs (20/14)
    4 TGU

    Buy Out

    AMRAP 10 (Teams of 2)
    A.  Max Plank Hold
    B.  150m Sandbag Sprint
    *5 squats with SB @ 1/2 way point

    August 22 #717Nation is volunteering at the Food Bank from 9am-12pm, join us to lend a hand.  Sign up on the bulletin board!!

  • SS Tuesday – 8/11/15

    WOD

    10-20-30-20-10
    Box Jumps
    KBDL (2 in center)
    Goblet Squat

    Buy out

    Team of 2:
    140 Sit-ups (elbows laced)
    *EMOM:  20 Bicycle Crunches each

    Getting stronger is an advantage to every single athlete in every single sport. From CrossFit, to football, to volleyball, and even golf, the stronger athlete holds a competitive advantage. An athlete’s ability to generate power, speed, force, or movement is built from a solid & varied strength foundation.

    Your ability to pick something up off the floor, carry heavy weight, lift objects over your head, plus a host of other movements, while being able to control and move your body through space is directly related to not only your success as an athlete in your chosen sport, but also your ability to function effectively as a human being.

    Getting stronger should always be the goal, then everything else will become much easier. So whether your goal is to increase your back squat, your clean and jerk, your pull-ups, become stronger for your chosen sport, or simply looking to enhance your quality of life, take the strength class starting August 31st! Sign up on Zenplanner NOW!  Strength is crucial to reaching your goals!!

  • SS Wednesday – 8/12/15

    Buy in

    Teams of 3:
    800m Farmers Carry
    *ONE teammate carries 2 DB/KB while the other two jog/walk with them.  EMOM: 3 Squat Thrust each.

    WOD A

    EMOM 8:
    5 KB Swing (HEAVY)
    10 Jumping Lunges

    WOD B

    EMOM 8:
    6 KB Clean and Push Press
    50m Shuttle Run (25m cone)

  • SS Thursday – 8/13/15

    WOD

    Team of 2:
    5 RFT
    30 Burpees
    30 Calorie Row
    20 DB Thrusters (2 DB)

    Buy out

    2 Minute Clock:  Max Effort L Sit

    Don’t forget Running Club is at 7:30am (RSVP only) and 6:00pm today!

  • SS Friday – 8/14/15

    Buy in

    Team of 2
    AMRAP 4:
    Wallballs

    WOD

    21-15-9
    Box Jump Overs
    OH Sandbag Lunge
    Wallball Sit-up
    Pull-ups

    Are you a 717 Member?  Are you a member of the Crossfit 717 Members page on Facebook?  If not, you should be!!  Get the latest news and connect with your fellow members!  Request to join here!

  • SS Saturday – 8/15/15

    WOD

    3 RFT:
    21 T2B
    21 Wallballs
    100m Farmers Carry (32/24)
    21 Burpee Box Jumps
    100m Farmers Carry
    9 Pull-ups

    Right into…
    400m Run
    85 Double Unders
    400m Run

     

    Make sure you follow us on Instagram (@Crossfit717) or Twitter (@717Crossfit) to see the latest WOD!

  • SS Monday – 8/17/15

    WOD A

    3 Rounds
    20 KB Clean and Jerks
    200m Run
    10 KB Snatch
    100m Sprint

    WOD B

    3 Rounds
    400m Run
    12 KB Thrusters
    50m Sled Push
    12 Russian KBS

    The 8:30am Sweatshop Class on M/W/F will switch back to 9:00am on Monday, August 24.

  • SS Tuesday – 8/18/15

    WOD

    10 Rounds:
    8 Pull-ups
    10 Box Jumps
    12 V-ups

    Buy Out

    EMOM 7
    :20 Hollow Body Hold
    rest :10
    :20 Swimmers

    Want to see what Crossfit is all about?  Attend Thursday night class at 6pm for a FREE TRIAL!  Bring a friend to try it with you…sign up on ZenPlanner to register for the class.

  • SS Wednesday – 8/19/15

    Skill

    #weaknesswednesday

    *Choose a “weakness” to work on for 10 minutes.  Pull-ups?  Double Unders?  What’s something that’s on your list to master?  Set a goal and work toward achieving it!

    WOD

    Every 6 minutes for 30 minutes:
    Short Block Run
    10 Sandbag Clusters
    20 Push-ups

    It’s not too late to join #717Nation to volunteer at the Central PA Food Bank this Saturday!  Meet at the box at 8:30am to carpool…sign up here if you plan to attend!

  • SS Thursday – 8/20/15

    Buy In

    3 Rounds
    15-20 Evil Wheels
    16-20 Bulgarian Split Squats
    10 DB Bench Press

    WOD

    50 Wallballs
    40 Ring Rows
    30 KB Swings
    20 Curtis P’s (Curl, Lunge, Lunge, Press)
    10 TGU

    Don’t forget to sign up for the Run to the Flag 5K on Monday, September 7 @ 8am!  Registration forms are on the counter at the box!

  • SS Friday – 8/21/15

    WOD

    AMRAP 2: 6 sets, 1 minute rest between
    200m Row
    20 Double Unders
    5 Burpees

    Buy Out

    1 minute: Hollow Rocks
    1 minute: V-ups
    1 minute: Flutter Kicks
    1 minute: Russian V-Twist
    1 minute: Bicycle Crunch

    REMINDER:  Starting MONDAY, August 24 Sweatshop will be at 9AM on Monday, Wednesday and Friday (not 8:30am!).

  • SS Saturday – 8/22/15

    WOD A

    1 KB Swing
    1 Burpee
    1 Goblet Squat
    2 KB Swing
    2 Burpee
    2 Goblet Squat
    3 – 3 – 3
    Run 200m
    4 – 4 – 4
    5 – 5 – 5
    6 – 6 – 6
    Run 200m

    *increase reps by 1, run 200m w/ SB after every 3 sets

     

    WOD B

    10 minute clock:
    800m Run
    100m Prowler (140/90)
    AMRAP: Pull-up + T2B

    It’s not too late to volunteer at the FOOD BANK today (Saturday)!  Meet at the box at 8:30am to carpool!

  • SS Monday – 8/24/15

    WOD

    1000m Row
    20 Burpee Box Jump Over
    20 DB Strict Press

    800m Row
    18 BBJO
    18 DB Strict Press

    600m Row
    16 BBJO
    16 DB Strict Press

    400m Row
    14 BBJO
    14 DB Strict Press

    200m Row
    12 BBJO
    12 DB Strict Press

    Buy Out

    3 Sets:
    20 Weighted Sit Ups
    10-15 Nordic Hamstring

    REMINDER:   The morning Sweatshop Class on Monday/Wednesday/Friday is now back to 9am!

  • SS Tuesday – 8/25/15

    WOD

    AMRAP 18:
    14 T2B
    20 Wallballs
    60 Double Unders

    Buy Out

    EMOM 7:
    Odd-6 Goblet Squat (2 KB)
    Even-:40 Hollow Hold

    Back to School Sweatshop Membership Special:  AM Classes Only for $55!!  Click HERE to register today!

  • SS Wednesday – 8/26/15

    Buy In

    10 minutes:  Calorie Row

    WOD

    4 Rounds
    10 Strict Pull-ups
    20 Jumping Lunges
    10 TGU Sit-ups (5/arm)
    20 Dips

    Buy Out

    30 Side Plank Crunches

    Reminder:  DEADLINE for Coach Jeff’s Strength Cycle is Thursday (8/27) at midnight!  Don’t wait until it’s too late!

  • SS Friday – 8/28/15

    Buy In

    Every :90 for 12 minutes
    10 Calorie AB
    10 DB Curtis P’s

    WOD

    For Time:
    200 Double Unders (Scale: 300 SU)
    100 Wallballs
    200 Flutter Kicks

    Labor Day Schedule:  Monday, September 6
    8am:  Run to the Flag 5K @ New Cumberland Borough Park
    9am:  Sweatshop Class
    10am:  CrossFit Class

  • SS Saturday – 8/29/15

    WOD

    1 mile run
    22-16-10
    C2B Pull-ups
    Front Rack Lunges
    Strict Press

    Buy Out

    500m Row
    200m OH Carry

    Don’t forget that Sunday at 11am is the Free Intro to CrossFit Class!  Sign up on ZenPlanner if you’d like to attend!  This class is a small group of all beginners, a great environment to get your feet wet!

  • SS Monday – 8/31/15

    WOD

    3 Rounds:
    200m Run
    20 Clusters (2 KB’s)
    20 Star Jumps

    Buy Out

    5-10-15-20-25-20-15-10-5
    Sit-ups
    Jump Rope

    SCHEDULE UPDATE….NEW CLASSES ADDED!!
    4pm CrossFit Class on Tuesday and Thursday
    5pm CrossFit Class on Wednesday and Friday
    9:00am Sweatshop on Tuesday and Thursday

    Full schedule can be viewed HERE!

  • SS Tuesday – 9/1/15

    WOD

    5 Rounds: Alternate with Partner
    1. .75 Mile AB
    2. 150m Prowler Push

    Buy Out

    AMRAP 8:
    Max Set Pull Ups (chin up hold)
    10 Burpees
    *Score is total number of pullups

    Make sure to sign in to ZenPlanner at the computer when you arrive for class!!

  • SS Wednesday – 9/2/15

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    EMOM 30:
    1) 12 Wallballs
    2) 16 DB Lunges
    3) 10 KB Swings

    Labor Day Monday Schedule:
    8am Run to the Flag 5K @ New Cumberland Borough Park
    9am Sweatshop Class
    10am CrossFit Class
    12:30pm Picnic @ Adam Ricci, see details here!

    *There will be no Open Gym, the Box will be open from 8:30am – 11am only.

  • SS Thursday – 9/3/15

    Strength

    3RM TGU

    WOD

    3 Rounds:
    10 T2B
    10 Clean and Jerks
    10 Box Jumps
    200m Sandbag Run

    Tonight’s CROSSFIT CLASSES at 4, 5 and 6pm are ALL FREE TRIALS!  Come out and see what the buzz is all about!

  • SS Friday – 9/4/15

    WOD

    AMRAP 5:
    8 Air Squats
    8 DB Plank Kickbacks
    8 V-Ups

    800m Run

    AMRAP 5:
    20 Good Morning Darlings
    10 Touch Jumps

     800m Run

    AMRAP 5:
    5 HSPU (Sub: Box or ring Push up)
    10 Wallball Sit Ups
    800m Run

    Reminder that Monday is Labor Day and we will be following this schedule:
    8am Run to the Flag 5K at New Cumberland Borough Park
    9am Sweatshop Class
    10am CrossFit Class

    *Box will be Open from 8:30-11am, no Open Gym.

  • SS Saturday – 9/5/15

    WOD

    FOR TIME
    100 DU
    80 Wallballs
    60 Box Jumps
    40 Toes to Bar
    20 Power Snatch (115/75/DB)

    Rest 5 Minutes

    400m Run
    20 Calorie AB
    30 Calorie Row

    Sunday at 11am is our Intro to CrossFit Class…sign up on ZenPlanner for FREE!

  • SS Monday – 9/7/15

    WOD

    “Hotshots 19”
    6 Rounds:
    30 Air Squats
    19 Power Cleans (135/95/DB)
    7 Strict Pull-ups
    400m Run

    SWEATSHOP IS AT 9AM TODAY!  Happy Labor Day!  Don’t forget to come out to the picnic at Adam Ricci Park at 12:30pm.  Bring meat to grill and a side to share!

  • SS Tuesday – 9/8/15

    WOD

    5 Rounds:
    7 Box Jumps
    10 KB High Pull
    7 RKBS
    10 T2B

    BUY OUT

    5x :20 sprint, :40 rest

    Congratulations to all of the Labor Day 5K Runners!  Great work!  Stay tuned for the next 5K on THANKSGIVING!

  • SS Wednesday – 9/9/15

    Buy In

    #weaknesswednesday

    WOD

    AMRAP 10:
    10 OH Lunges (5 each arm, DB)
    10 Wallballs
    10 Weighted Sit Ups (Lunge weight)

    Rest 4

    AMRAP 10:
    5 Push Ups
    10 Pull Ups
    20 DU’s

    Today is #weaknesswednesday, make sure you come ready with a weakness to work on!  Your coach will help you with a scale for you to work to improve!

  • SS Thursday – 9/10/15

    Buy in

    2 mile run

    WOD

    4 Rounds:
    12 DB Push Press
    12 Goblet Squats
    250m Row

    Don’t forget you can try a CrossFit Class for FREE tonight at 4, 5 or 6pm!

  • SS Friday – 9/11/15

    WOD A

    9 Rounds:
    11 Burpee Box Jump Overs
    20 Flutter Kicks
    01 Turkish Get Up (per side)

     

    WOD B

    For time:
    9 Man Makers
    11 Calorie AB
    200 Double Unders
    1 Short Block Run

    Good luck to Coach Jamie in the Granite Games this weekend!  We KNOW you will do great!!  We are behind you all the way…check out thegranitegames.com for the schedule and video coverage!

  • SS Saturday – 9/12/15

    Buy In

    Death by: KB Swing + Jumping Lunges

    *OTM climb by 1 KBS and 2 Jumping Lunges until failure

     

    WOD

    Every 5 minutes for 25 minutes…
    200m Run
    2 Rope Climbs
    10 T2B
    10 Squat Thrusts

    Check out Coach Jamie’s progress today as she competes in Events 3, 4, 5 & 6 at the Granite Games.  CLICK HERE for the app to download the schedule and leaderboard!

  • SS Monday – 9/14/15

    Strength

    Floor Press:  5 x 5

    *Perform a max plank after each set (>2 minutes in first attempt, use #)

    WOD A

    AMRAP 6:
    5 Pull-ups
    10 Push-ups
    15 Air Squats

    *Rest 1 minute

    WOD B

    5 Rounds:
    8 DB Hang Cleans
    10 DB Thrusters
    18 V-ups

    Coach Jamie CRUSHED it at the Granite Games this weekend…finishing 11 out of 28 competitors and WINNING the Speed Squat Event…when you see her make sure you congratulate her!  Way to go JC!

  • SS Tuesday – 9/15/15

    Strength

    Pistols:  4 x 5 (each leg)

    Partner WOD A

    AMRAP 12:
    A: 500m Row
    B: AMRAP: 5 PVC OHS + 10 G2OH + 15 # Sit-ups

    *When Partner A gets back from run, they pick up where Partner B left off…

    *Rest 3 minutes

    Partner WOD B

    AMRAP 12:
    A: 400m Run
    B: AMRAP: 5 Dips + 10 DB Step-ups + 15 Push Press

    *Scores for these AMRAPS will be total number of rounds and reps for the B portion!

    Partner WODs are a great way to give yourself an extra push…run/row hard to relieve your partner from their work!  Fast and efficient transitions will ensure that you maximize your workout time!

  • SS Wednesday – 9/16/15

    WOD A

    10 minute clock…climb by 2’s
    Box Jumps
    Toes to Bar

    *Rest 3 minutes

    WOD B

    10 minute clock…climb by 2’s
    Calorie AB
    Double Russian KBS

    *Rest 3 minutes

    WOD C

    10 minute clock…climb by 5’s
    V-ups
    Sumo DL (2 KB’s)
    Wallballs

    Make sure to “like” us on Facebook (717 Sweat Shop, Crossfit 717) and follow us on Instagram (@crossfit717) and Twitter (@717crossfit)!

  • SS Thursday – 9/17/15

    Skill

    Handstands (Hold, Push-ups, Walk)

    WOD A

    EMOM 12:
    Odd:  :30 Max Double Unders
    Even:  5 Strict Pull-ups/Chinese Rows + Squat Hold

    WOD B

    EMOM 12:
    Odd:  15 American KBS
    Even:  5 HSPU (:20 HS Hold or OH KB Carry)

    Don’t forget you can try CrossFit for FREE tonight at 4, 5 or 6pm!

  • SS Friday – 9/18/15

    Partner WOD

    12 Rounds (1 partner works, 1 partner rests):
    6 Burpee Box Jumps
    9 DB Thrusters

    Buy Out

    For time:
    20 Pull-ups
    20 Push-ups
    20 Pull-ups

    Sweatshoppers…you should have gotten an email from Coach Lauren regarding your goals.  If you did not receive it let her know via email:  lauren.crossfit717@gmail.com.  She wants your feedback!

  • SS Saturday – 9/19/15

    WOD

    For time:
    2 min: Max Pull-ups

    immediately into…

    5 Wallballs
    5 Burpees
    200m Run
    10 Wallballs
    10 Burpees
    200m Run
    15 Wallballs
    15 Burpees
    200m Run
    20 Wallballs
    20 Burpees
    200m Run
    25 Wallballs
    25 Burpees
    200m Run

    Immediately into…

    2 Min: Max C2B


    Tomorrow begins YOGA at 9am.  Free for all Unlimited Members or you can use your punchcard!

  • SS Monday – 9/21/15

    WOD

    200 Double Unders
    50 Clean & Jerk (25 per arm)
    50 Calorie Row
    100 V-ups

    Buy Out

    EMOM 12:
    Odd: 10 Jumping Lunges + OH Hold
    Even: 10 Clapping Push-ups + 90° Squat Hold

    ANNOUNCEMENT:  A “TEAM BETTER BODY CHALLENGE” will begin on Monday, October 5 and run for 6 weeks.  Weigh-ins will be done on October 4th.  Two person teams will be scored on body fat, lean body mass, food journal tracking, attendance and MORE!  Entry fee is $25 per person.  Stay tuned for more information in a detailed post coming later today!

  • SS Tuesday – 9/22/15

    Buy In

    AMRAP 16
    400m Run
    8 DB Bench Press
    40 Mountain Climbers
    20 Oblique Crunches (2 KBs)

    WOD

    “Karen”
    150 Wallballs (20/14)

    5 YEAR ANNIVERSARY PARTY is this Saturday (9/26) at 6pm!!

    Join CrossFit 717 to celebrate the huge milestone of our 5 Year Anniversary!

    So much has grown since day one, and we’d like to thank all of our members for making 717’s success a reality. Without our loyal clients and reliable coaches, none of this would be possible.

    Come ready to eat, drink, party, and play some indoor yard/table games!

    Friday is going to be “717 Spirit Day”!  In honor of our 5 Year Anniversary we want everyone to WOD in 717 gear on Friday!

  • SS Wednesday – 9/23/15

    WOD

    5 Rounds (One every 5 minutes):
    500m Row
    15 Burpees
    Max UB Pull-ups/Ring Rows

    Buy Out

    1 minute:
    -Hollow Rocks
    -Supermans
    -Bird Dogs
    -Glute Bridges
    *Rest :30 between movements

    Skill

    EMOM 10:  #weaknesswednesday

    Today is #weaknesswednesday!  Make sure you come ready with a skill to practice!!

  • SS Thursday – 9/24/15

    Buy In

    6 Rounds:
    100m Prowler
    50m Sandbag Sprint
    6 Sandbag Squat
    6 Sandbag Thruster

     

    WOD

    30-20-10
    Dips
    DB Push Press
    KB Swing
    *1 minute plank between sets

    FREE TRIAL CROSSFIT CLASSES TONIGHT at 4, 5 and 6pm!!

  • SS Friday – 9/25/15

    WOD

    AMRAP 6
    :20 AB
    8 Box Jumps
    8 Hang DB Snatch

    Rest 3 minutes

    AMRAP 6
    100m Row
    10 KB High Pull
    5 Strict Pull-ups

    Rest 3 minutes

    AMRAP 6
    200m Run
    20 Bicycle Crunches

     

    Buy Out

    8 x TGU Each Side
    *Climb after every 2

    Today is “717 Spirit Day”, wear your 717 Gear to WOD!  Don’t forget the 5 Year Anniversary Party tomorrow night (Saturday) at 6pm!!

  • SS Saturday – 9/26/15

    WOD

    5 Rounds:
    7 Burpees
    1 Rope Climb
    7 DB Thrusters

    717m Row

    5 Rounds:
    7 Goblet Squats
    1 Tire Flip
    7 HSPU

    Don’t forget that TONIGHT is the 5th Anniversary Party at 6pm!  Make sure you are there for food, drinks, games and fun!!

  • SS Saturday – 9/26/15

    WOD

    5 Rounds:
    7 Burpees
    1 Rope Climb
    7 DB Thrusters

    717m Row

    5 Rounds:
    7 Goblet Squats
    1 Tire Flip
    7 HSPU

    Don’t forget TONIGHT is the 717 5th Anniversary Party at 6pm!  Come for food, drinks, games and fun!

  • SS Monday – 9/28/15

    WOD

    5 Rounds:
    12 T2B
    300m Row
    20 OH Lunges
    *3 Burpees on the minute

    Buy Out

    EMOM 10:
    Odd:  3 Push Press + 5 Windmill
    Even:  40 Double Unders

    Don’t forget to register for the “TEAM BETTER BODY CHALLENGE”!  It will begin on Monday, October 5 and run for 6 weeks.  Weigh-ins will be done on October 4th (other dates will be available as well).  Two person teams will be scored on body fat, lean body mass, food journal tracking, attendance and MORE!  If you don’t have a partner yet, post in the Facebook event page here to find one.  Entry fee is $25 per person, let your coach know and we can charge your account!!

  • SS Tuesday – 9/29/15

    Buy In

    3 Sets:
    10 Bulgarian Split Squats (per leg)
    20 Side Plank Crunches
    10 DB Shoulder Rotations

    WOD

    4 Rounds:
    400m Run
    20 Box Jumps
    10 KB Swing

    Mark your calendars!!!  October 30 will be the 717 Halloween WOD…start planning your costume NOW!

  • SS Wednesday – 9/30/15

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    AMRAP 8:
    10 Calorie Row
    20 Sit-ups
    :20 Squat Hold

    AMRAP 8:
    10 Ring Rows (or Pull-ups)
    20 Touch Jumps
    :20 Plank Hold

    AMRAP 8:
    10 Goblet Squats
    20 Mountain Climbers
    :20 Hollow Body Hold

    *Rest 2 minutes between AMRAPs

    Today is #weaknesswednesday!  Come ready to work on your skills!

  • SS Thursday – 10/1/15

    WOD A

    27-21-15-9-3
    Push-ups
    Wallballs

    *Rest 3 minutes

    WOD B

    AMRAP 7:
    Max DB Push Press
    *10 Squat Thrust every time you break presses

    CONGRATULATIONS TO ANDY WAGENHEIM for winning the September Attendance Challenge!

    Don’t forget tonight you can try a CrossFit Class for FREE!!  Come and bring a friend at 4, 5 or 6pm!

  • SS Friday – 10/2/15

    WOD

    21-15-9-15-21
    DB Thruster
    Pull Ups (Bent Row)

    Buy Out

    3-4 Sets
    1 Minute Max Calorie Row
    10 Windshield Wipers
    10 Evil Wheels

    It’s not too late to sign up for the “TEAM BODY CHALLENGE”…learn more HERE and find the link to sign up!

  • SS Saturday – 10/3/15

    WOD

    Collect as many points as possible in 22 minutes. Athlete can pick any rep scheme/movement to collect max number of points.

    1 Point:                                          3 Points:
    10 Air Squats                               1 Rope Climb
    5 Push-ups                                   10 Pull-ups
    10 Double Unders                      6/5 Cal AB

    2 Points:
    10 KB Swings
    5 Box Jumps
    6 KB Snatch

    Cool Down

    1 Mile Run (3rd St. route)

    YOGA tomorrow at 9am!  Use your unlimited membership or punch card to sign in!

  • SS Monday – 10/5/15

    WOD

    AMRAP 8:
    Climb by 2…
    Box Jump (24/20)
    Goblet Squat (16/12)
    Sit-ups


    Partner WOD

    250 Russian KBS
    *resting partner HS Hold/OH Hold
    **If KB touches the ground, both partners owe 5 burpees

    Buy Out

    3 Rounds (NFT):
    12 Plank Kickbacks (6 each)
    6 Pull-up Negatives (RR Negatives), as slow as possible

    The individual WOD is one that we will be retesting, make sure to give a 100% effort during this 8 minutes.  You will partner up to encourage each other and hold each other to the standards of the movements.

  • SS Tuesday – 10/6/15

    Skill

    500m Row TT

    Strength

    10-8-6-4-2
    DB Strict Press
    *:30 of Double Under practice after each set

    WOD

    21-15-9
    DB Snatch (each)
    T2B

    Last call for the “Team Better Body Challenge”…you can still sign up!  If you are registered but haven’t weighed in, make sure you get in today to record your baseline numbers!

  • SS Wednesday – 10/7/15

    Skil

    EMOM 10:  #weaknesswednesday

    WOD A

    EMOM 12
    Odd:  5 Box Jumps (higher than normal)
    Even:  15 G2OH

    *Right into next EMOM

    WOD B

    EMOM 12:
    Odd:  10 GHD Sit-ups (# Sit-ups)
    Even:  15 SDLHP

    Weakness Wednesday is a great way to improve on those skills that you have been trying to master!  Come with an idea of what skill you want to improve on and your Coach will help you find the right scale!

  • SS Thursday – 10/8/15

    WOD

    5 Minute Clock: Run 600, Max Push-ups
    5 Minute Clock: 36/30 AB Cals, Max KBS
    5 Minute Clock: 750m Row, Max Wallballs
    5 Minute Clock: 200 DU(300 S), Max Pull-ups
    *Rest 2 Minutes between each interval

    Buy Out

    400m Plate Carry
    *Every time plate touches ground=10 Star Jumps

    Don’t forget the CrossFit classes at 4, 5 and 6pm tonight are FREE!

  • SS Friday – 10/9/15

    WOD

    EMOM for as long as possible:
    7 Thrusters (75/55)
    6 Pull-ups (scale: KBS)
    5 Burpees (to 10# plate)

    *<10 Rounds continue as AMRAP until 10 minutes. 20 minute cap.

    Buy Out

    3 Rounds:
    10 KB Deadlift
    20 Front Rack Lunges
    30 Mountain Climbers

    Post-Class

    Sorensen Test

    Today’s WOD is the baseline workout for the Team Better Body Challenge, be sure to log your scores on ZenPlanner!  They will not be tracked any other way.  Your score is your total number of reps.  Make sure you note any scaling so that you can perform it EXACTLY the same way during the re-test.

  • SS Saturday – 10/10/15

    WOD

    “Chris Kyle”
    3 RFT
    40 KB Swings (24/16)
    40 Box Jumps (24/20)
    40 Thrusters (65/45)
    40 Elevated Push-ups (24/18)

    Yoga tomorrow at 9am before Open Gym, come join Rachel for a relaxing class!

  • SS Monday – 10/12/15

    WOD

    8 Rounds of 90 second on, :30 off:
    10 Box Jumps
    10 Prisoner Squats
    10 T2B
    *Pick up where you left off after rest

    Buy Out

    5 Super Sets:
    6 Dips
    8 Curls
    *Rest 90 seconds after each set

    For the WOD, do not take rest during the 90 seconds of work, move from one movement to the next quickly and use the :30 rest to recover.

  • SS Tuesday – 10/13/15

    Skill

    AMRAP 2: Row @ <20 SPM
    *Rest 2 minute, during rest perform max # plank
    AMRAP 2: Row @ 20-27 SPM
    *Rest 2 minute, during rest perform max # hollow hold
    AMRAP 2: Row @ >27 SPM
    *Rest 2 minutes, during rest perform 3 x max L-Sit

    Strength

    1RM DB Snatch (each arm)

    WOD

    For time: 100 DB Thrusters
    *EMOM sprint 50m (25 out and back)

    Don’t forget, Friday, October 30 is the 717 Halloweeen WOD!  Who will have the best costume this year??

  • SS Wednesday – 10/14/15

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    EMOM 30:
    A) 40 Double Unders (:30 DU Practice)
    B) 6-8 DB Burpees
    C) 10 Front Rack DB Step Ups

    THE SCAVENGER HUNT is back!  Saturday, October 24 @ 12pm!  Make sure to sign up on ZenPlanner!  You don’t want to miss this awesome event :)

  • SS Thursday – 10/15/15

    Partner WOD

    6 Rounds each (1 works, 1 rests):
    40m Prowler (20m high, 20m low)
    75m Sprint
    15 V-ups
    75m Sprint

    Cool Down

    800m Indian Run as a class

    Buy Out

    3 Rounds (prone):
    8 T’s
    8 Y’s
    8 I’s

    All of the Sweatshop workouts are now available to you on ZenPlanner to log your personal results!  Track your workout stats and PRs to monitor your gains!

  • SS Friday – 10/16/15

    WOD

    AMRAP 6
    200m Sandbag Run
    10 OH Lunge with SB
    5 SB Clean and Press

    AMRAP 6
    10 Sledge Hammer Swings
    5 Tire Push-ups
    1 Tire Flip

    AMRAP 6
    20 Plank Jacks
    10 Wall Balls
    5 Wall Ball Sit-ups

    AMRAP 6
    10 Kettlebell Swings
    5 Goblet Squats
    1 TGU (each side)

    *Rest 2 minutes between AMRAPs

    SCAVENGER HUNT is next Saturday (10/24).  Make sure you sign up on ZenPlanner!  Starts at 12pm, don’t miss out on the adventure!

  • SS Saturday – 10/17/15

    Partner Chipper

    10 Rope Climbs
    20 Curtis P’s (135/95/DB)
    30 AB Calories
    40 Dips
    50 Pull-ups
    60 DB Snatches (65/45)
    70 Double Unders (each)

    Partner Row Relay

    A) Row 500m (switch when both partners finish)
    B1) 20 HSPU
    B2) 20 Wallballs (30/20)
    B3) Box Jumps (30/24)
    B4) T2B

  • SS Monday – 10/19/15

    WOD A

    3 x AMRAP 3 (2 minute rest between)
    10 Wallballs
    10 Pull-ups (Ring Rows)
    20 Mountain Climbers

    Strength

    3 x 10 Nordic Hamstring

    WOD B

    3 x AMRAP 3 (2 minute rest between)
    10 Sit-ups
    10 Push-ups
    100m Sprint

    Sign up on ZenPlanner for the Scavenger Hunt this Saturday at 12pm!

  • SS Tuesday – 10/20/15

    Skill

    Partner Row Intervals
    12 x 250m
    *A works while B rests, 6 intervals each

    Strength

    Death by Push Press + RKBS
    *EMOM climb by 1 rep each movement

    WOD

    30-20-10
    Russian V-Twist
    OH Lunges (total)
    Double Unders

    What are you dressing up as for the 717 Halloween WOD?  Prize for the BEST COSTUME!  Mark your calendar, Friday, October 30 @ 6pm!

  • SS Wednesday – 10/21/15

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    AMRAP 3 (rest 1 min), AMRAP 6 (rest 1 min), For time…
    20 Calorie Row
    30 Wallballs
    20 Toes To Bar
    30 Box Jumps
    20 Sumo Deadlift High Pull
    30 Burpees
    20 S2OH
    100m Prowler Push

    *start at beginning after each rest

  • SS Thursday – 10/22/15

    Circuit A

    2 Rounds, 1 minute stations with :30 transition/rest
    DB Bench Press
    AB Calories
    Med Ball Cleans
    Flutter Kicks

     

    *Run 400/300m recovery

    Circuit B

    2 Rounds, 1 minute stations with :30 transition/rest
    Man Makers
    Kettlebell Swings
    Double Unders (no singles)
    Bicycle Crunches
    *Run 400/300m recovery

    Circuit C

    2 Rounds, 1 minute stations with :30 transition/rest
    Dips
    SDLHP
    Goblet Squats
    Strict T2B

     

    *Run 400/300m recovery

    Don’t forget that all CROSSFIT CLASSES tonight are free!  Come and bring a friend at 4, 5 or 6pm!

     

     

  • SS Friday – 10/23/15

    WOD

    AMRAP 20
    400m Run
    30 KBS
    20 DB Thrusters
    10 Burpees

    Buy Out

    3 Rounds (NFT):
    5 Superman/Hollow on Rig (:02 hold each)
    10 Lat Activation with Band/PVC
    :30 Ring Plank Hold

    Scavenger Hunt for this weekend is postponed until April 2.  If you are doing the Team Body Challenge, the Midway Check Point meeting is at 11am on Saturday!

  • SS Saturday – 10/24/15

    WOD

    At 0:00 on the clock
    21-15-9
    Kettlebell Swings (32/24)
    Box Jump Overs (24/20)
    *200m Run after each couplet

    At 13:00 on the clock
    15-12-9
    Hang Clean Thrusters (115/75/DB)
    Burpees over bar
    *150m Row after each couplet

    At 26:00 on the clock
    9-7-3
    Hang Power Snatch (135/95/DB)
    Muscle Ups/Body Blasters
    *10 AB Cals after each couplet

    Don’t forget Yoga is on Sunday at 9am!

  • SS Monday – 10/26/15

    WOD

    Tabata this…8 rounds each (:20 on, :10 off)
    AB Calories
    Air Squats
    Seated DB Strict Press
    Heavy Russian KBS
    *Rest one minute between movements

    Buy Out

    Core Circuit: 2 Rounds (:45 on, :15 transition)
    Plank Twist
    DB Pull Across
    Side Plank Reach (Right)
    Side Plank Reach (Left)
    GHD Hold (Hollow Body)

    The 5th Annual ENDURE FOR A CURE is less than 3 weeks away!  Make sure to sign up on ZenPlanner to secure your spot in the event and to choose your T-Shirt size!  Click HERE to register today!  Friday, November 13 @ 6pm is the date that you don’t want to miss and your chance to retest the workout!

  • SS Tuesday – 10/27/15

    WOD

    “Deuces”
    2K Row
    2 Mile Run
    200 Double Unders

    Schedule Update:  There is NO 5pm Sweatshop Class on Friday (10/30) evening.  There will ONLY be the 6pm Halloween WOD.  Make sure you have your costume ready!

  • SS Wednesday – 10/28/15

    WOD A

    7RFT
    40m Farmer Carry
    10 Hang Power Clean & Press (5 each)
    8 Burpees over KB

    *rest 2 minutes

    WOD B

    5RFT
    40m Waiter Walk (20R, 20L)
    10 DB Snatches (5 each)
    8 4ft Broad Jumps

    *rest 2 minutes

     

    WOD C

    3 RFT
    20m Plate Carry (finger tips)
    10 OHS (5 each arm)
    8 Weighted Box Jump

    The HALLOWEEN WOD is right around the corner!  Friday at 6pm…costume, WOD, and BYOB.

  • SS Thursday – 10/29/15

    WOD A

    EMOM 10
    Odd: 1 TGU (each side)
    Even: 10 Touch Jumps + Squat Hold

     

     

     

    WOD B

    EMOM 10
    Odd: 6 Single Leg RDL (each leg)
    Even: 8/6 AB Calories

    WOD C

    EMOM 10
    Odd: Max Chin-up Hold + Plank Hold
    Even: 100m SB Sprint

    *Rest 2 minutes between EMOMs

    TOMORROW is the Halloween WOD!  Is your costume ready??  6pm…Team WOD, Prize for Best Costume, and BYOB to hang after the WOD!

  • SS Friday – 10/30/15

    AMRAP 10

    Climb by 1 each round…
    Push-ups
    Pistols (each leg)

    *Rest 2 minutes

    AMRAP 10

    Climb by 2 each round…
    Pull-ups
    Lunge Jumps

    *Rest 2 minutes

    AMRAP 10

    Climb by 5 each round…
    Double Unders
    Wallballs

     

    There is no 5pm Sweatshop Class tonight, only the HALLOWEEN WOD at 6pm!  Wear your costume and come ready to WOD!

  • SS Saturday – 10/31/15

    WOD

    “Jack”
    AMRAP 20
    10 Push Press (115/80/DB)
    10 KBS (24/16)
    10 Box Jumps (24/20)

    Buy Out

    5 minute clock:
    20 AB Calories
    Max Rope Climbs

    Right into…

    25 Goblet Squats for time (24/16)

    HAPPY HALLOWEEN!  Yoga tomorrow at 9am followed by Open Gym from 10am-1pm.

  • SS Monday – 11/2/15

    WOD

    “Fight Gone Worse”
    5 Rounds:
    Wallballs
    Sumo Deadlift High Pull
    Box Jump
    Push Press
    Row (Calories)
    Rest
    *1 minute stations, score is total reps

    Have you registered for ENDURE FOR A CURE yet?  You have until Wednesday at 12pm to register to be guaranteed an event t-shirt/tank!  Can’t attend and still want a shirt?  Plan on volunteering?  REGISTER TODAY!  Click here for the link.

  • SS Tuesday – 11/3/15

    Skill

    3 x 350m Row (22-27 SPM, 28-33 SPM, 33+ SPM)
    *Rest 2 minutes between, max handstand hold during rest

    WOD

    “The Chase”
    800m Run
    20 Double Unders
    40 Air Squats
    60 Sit Ups
    40 Push-Ups
    20 Pull Ups
    400m Run

    SIGN UP for Endure for a Cure by Wednesday (11/4) to secure your shirt!

  • SS Wednesday – 11/4/15

    Skill

    EMOM 10:  #weaknesswednesday

    Partner WOD

    AMRAP 6:
    Curtis P’s (curl, lunge, lunge, press)
    AMRAP 5:
    Burpees
    AMRAP 4:
    Pull-ups/Ring Rows
    AMRAP 3:
    Wallball Sit-ups (toss to partner)
    AMRAP 2:
    50m SB Shuttle Sprint (alternate each rep)

    *1 partner works at a time, REST 1 MINUTE BETWEEN AMRAPs

    TODAY (Wednesday) is the LAST day to register for ENDURE FOR A CURE and get a t-shirt/tank.  Register by noon so you don’t miss out!  Even if you can’t attend or would like to volunteer…sign up today!!!

  • SS Thursday – 11/5/15

    WOD

    5 RFT
    2 Wall Walks
    4 Man Makers
    6 Dips
    8 Double KB Deadlift
    *EMOM, 10 Mountain Climbers

    Buy Out

    2 Rounds, rest 1 minute after each movement
    Max Plank Hold
    Max Side Plank (right)
    Max Side Plank (left)

    There is NO Running Club this week due to Daylight Savings.  Stay tuned for details on the Turkey Trot on Thanksgiving morning.

  • SS Friday – 11/6/15

    WOD A

    3 x AMRAP 4
    10 DB Snatch (5 each)
    20 Jumping Air Squats
    8/6 AB Cals
    Max DB Bench with remaining time
    *rest 2 minutes between

    WOD B

    3 x AMRAP 4
    10 Med Ball Cleans
    20 Lunge Jumps
    8/6 AB Cals
    Max T2B with remaining time
    *rest 2 minutes between

    Next week is SPIRIT WEEK as we get ready for ENDURE FOR A CURE on Friday!!  Show your 717 Spirit, help us get ready to PR “Grace”, and support Breast Cancer Awareness!

    MONDAY:  MISMATCH DAY
    TUESDAY:  FAVORITE TEAM DAY
    WEDNESDAY:  TWINZIES DAY
    THURSDAY:  CRAZY SOCK DAY
    FRIDAY:  WEAR PINK

  • SS Saturday – 11/7/15

    WOD

    “Sweatshop” 2015 Regional WOD
    1 mile run
    50 OHS (PVC)
    100 Weighted Sit-ups
    150 Double Unders (PVC Hops)
    50 Kettlebell High Pull
    100 Box Jumps

    Don’t forget next week is Spirit Week!!

  • SS Monday – 11/9/15

    WOD

    AMRAP 1: Burpees
    *rest 1 minute
    100 Double Unders
    80 Shoulder Taps
    60 Single KB Thrusters
    40 Goblet Lunges
    20 KB Bent Rows (each arm)
    *rest 1 minute
    AMRAP 1: Burpees

    Buy Out

    Death By: Sit-up + Push-up

    SPIRIT WEEK IS HERE!!  Today is mismatch day…who can dress the craziest?

    Don’t forget to fill the raffle baskets with goodies for our Endure for a Cure Event!  Wednesday is the last day to add to the baskets so that we can get them ready for Friday night’s big event!

  • SS Tuesday – 11/10/15

    Test

    500m Row TT
    *retest from 10/6/15

    WOD

    AMRAP 18
    10 G2OH
    10 Tricep Extensions w/ Plate
    10 Truck Drivers
    10 OH Lunges (each)
    200m Sprint

    Who is your favorite team?  Be creative and wear your gear to represent your favorite team today!!

  • SS Wednesday – 11/11/15

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    0:00 on the clock
    3 RFT
    20 Calorie Row
    20 Goblet Squats

    15:00 on the clock
    3 RFT
    20/16 Calorie AB
    20 Push-ups

    30:00 on the clock
    3 RFT
    20 GHD Sit-ups (# Sit-ups)
    20 Russian KBS

    HAPPY VETERAN’S DAY!  Thank you to all who have served in the Armed Forces!

    FRIDAY SCHEDULE:
    5:30am, 6:30am, 11:30am:  CrossFit Classes will all be doing “Grace”
    9:00am:  Sweatshop Class will be doing the Endure for a Cure Family WOD

    5:30pm Doors Open for ENDURE FOR A CURE!

    WEDNESDAY IS “TWINZIES” DAY!!

  • SS Thursday – 11/12/15

    WOD

    Every 4 minutes for 32 minutes:
    3 KB Clean and Press (each)
    6 Single Leg Romanian DL (each)
    9 KB Oblique Crunches (each)
    12 Wallballs
    15 Mountain Climbers (2 Count)

    Buy Out

    EMOM 5:
    10 Leg Levers + 10 Supermans

    Tomorrow night is our 5th Annual Endure for a Cure event!!  Doors open at 5:30pm.  Heats will be running all night of “Grace”, there will also be a Family WOD Heat and a Heat of “Amanda”!  Bring some cash to buy raffle tickets for the class baskets, and your dessert for the Bake Off!  Don’t forget to wear pink!!

  • SS Friday – 11/13/15

    WOD

    AMRAP 8 (climb by 2)
    Box Jump (24/20)
    Goblet Squat (16/12)
    Burpees

    Post-WOD

    EMOM 15
    A) 10 DB Bench
    B) 10 Bicep Curls
    C) 10 DB Step Ups
    D) Max Pull-up Hold
    E) Max Weighted Plank

    Friday Schedule:
    5:30am CrossFit
    6:30am CrossFit
    9:00am Sweatshop
    11:30am CrossFit
    5:30pm Doors open for ENDURE FOR A CURE!

    WEAR PINK!

  • SS Saturday – 11/14/15

    WOD

    ALPHABET SOUP
    AMRAP 35, spell out your FULL name
    A-400m Run
    B-30 Air Squats
    C-20 Burpees
    D-2 Rope Climbs
    E-100 Double Unders
    F-15 DB Thrusters
    G-30 KBS
    H-20 Wallballs
    I-500m Row
    J-15 Pull-ups/30 RR
    K-20 Box Jumps
    L-50 Sit-ups
    M-25 T2B
    N-15 HSPU/20 Push-up
    O-200m SB Run
    P-:45 Plank
    Q-100 Jumping Jacks
    R-20 Goblet Squats
    S-40 Walking Lunges
    T-20 DB Snatch
    U-15 AB Cals
    V-20 Dips
    W-20 Shoulder to OH
    X-4 TGU
    Y-50 Mountain Climbers
    Z-30 Squat Thrust

    Thank you to all who came out last night to help raise money for Breast Cancer Awareness!  #717Nation is an amazing community!

  • SS Monday – 11/16/15

    Strength

    3 Rounds
    8 Bulgarian Split Squat (each)
    4 Strict Press (each arm-HEAVY)

    WOD

    10-20-30-40-30-20-10
    Kettlebell Swings
    Flutter Kicks
    Air Squats

    Thanksgiving Day 5K for 717 members only at 8am!  Registration forms are at the check in computer, contact Coach Lauren (lauren.crossfit717@gmail.com) with any questions!  Benefits the Boys and Girls Club of Harrisburg!

  • SS Tuesday – 11/17/15

    WOD

    For time (30 min TC):
    20 HSPU (DB Strict Press)
    20 Pull-ups (Ring Rows)
    20 Burpee + SBOH
    20 T2B
    20 ST Box Jumps
    20 Windshield Wipers with SB
    *200m SB Run + 2 Man Makers AFTER each movement


    Buy Out

    3 Rounds:
    10 Evil Wheels
    20 Glute Bridges

    Congratulations to the following Sweatshoppers who PR’d their 500m Row from last week…great work guys!!
    Lila Tonsic (2:04.8 to 1:56.1)
    Dean Van Sant (1:59 to 1:49.6)
    Marissa Butz (2:08.6 to 2:02.8)
    Carolyn Patrick (2:03.4 to 2:01)

  • SS Wednesday – 11/18/15

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    3 x 8 Banded Hamstring Curls (each side)

    WOD

    3 Rounds:
    20 Burpees
    30 V-ups
    40 Mountain Climbers
    50 Double Unders
    *5 Star Jumps every 2 minutes

    It’s not too late to sign up for the 5K on Thanksgiving!!  8am in Camp Hill, all money is being donated to the Boys and Girls Club of Harrisburg!!  Email Coach Lauren to sign up:  lauren.crossfit717@gmail.com.

  • SS Thursday – 11/19/15

    WOD

    5 x AMRAP 4
    1) 500m Row + AMRAP Wallballs
    2) 500m Row + AMRAP GHD Sit-ups (WB SU)
    3) 500m Row + AMRAP DRKBS
    4) 500m Row + AMRAP Plank Kickbacks
    5) 500m Row + AMRAP OH Lunge (w/WB)

    *Rest 2 minutes between AMRAPs

    Buy Out

    3 Rounds:
    8 DB Curls (each arm)
    15 GHD Back Extensions

    ALL Sweatshop Classes are open for Free Trials.  Don’t be afraid to bring a friend!!

  • SS Friday – 11/20/15

    WOD

    10 Rounds (each):
    1 Min Assault Bike for Calories
    *one works at a time

    Strength

    5 Rounds:
    8 Single Arm Bent Rows (each arm)
    Max Dips (shoot for a scale that allows for 5-8)

    Don’t forget to sign up for the Thanksgiving morning 5K in Camp Hill (8am).  Email Coach Lauren (lauren.crossfit717@gmail.com) if you are interested!!

  • SS Saturday – 11/21/15

    WOD

    10-9-8-7-6-5-4-3-2-1
    DB Snatch (each arm)
    Pull-up + T2B
    Calorie Row (x2)
    *1 Rope Climb after each set

    Don’t forget that we offer Yoga at 9am on Sunday!  Come in and relax and get mobile with Rachel!

  • SS Monday – 11/23/15

    WOD A

    6 Rounds:
    500m Row
    50 DU
    100m Farmer Carry

    WOD B

    10-9-8-7-6-5-4-3-2-1
    Assault Bike Calories
    1-2-3-4-5-6-7-8-9-10
    Curtis P’s

    Don’t forget we have a modified schedule on Thursday and Friday.
    Thursday:  8am Sweatshop only
    Friday:  10am Sweatshop only

  • SS Wednesday – 11/25/15

    Strength

    5 Rounds:
    10 T2B (1 Minute Max L-Sit)
    10m Plank Walk
    5m Crab Walk

    50-40-30-20-10
    Sit Ups
    Wallballs
    *Every 3 minutes, 5 Squat Thrust

    Happy Birthday Coach Jamie!

    THURSDAY (THANKSGIVING) SCHEDULE:
    8am Camp Hill 5K (contact Coach Lauren)
    8am Sweatshop Class
    9am CrossFit Class
    8am-10am Open Gym

  • SS Thursday – 11/26/15

    Partner WOD

    400m Run (w/ Wallball)
    100 Box Jumps
    90 Pull-ups
    800m Run
    70 DB Burpees
    60 Wallballs
    500m Row
    40 Wallball Sit-ups
    30 Gobble Squats
    200m OH Lunge
    1 Mile Run

    HAPPY THANKSGIVING #717Nation!  Hope you all have a great holiday!  You can get a WOD in before your big feast!!  8am Sweatshop or CH 5K!

  • SS Friday – 11/27/15

    WOD

    Every 4 minutes for 24 minutes:
    Short Block Run
    16 KBS
    12 Weighted Sit-ups
    8 Box Jumps


    Buy Out

    3 Rounds
    Max Effort L-Sit
    10 DB Shoulder Rotation (side)
    10 T’s
    :30 HS Hold

    Friday Schedule:
    10am:  Sweatshop Class
    11:30am:  CrossFit Class
    10am-1pm:  Open Gym

  • SS Saturday – 11/28/15

    WOD

    3 Rounds:
    28 Goblet Squats
    28 OH KB Strict Press (14 per arm)
    28 Box Step-ups (weighted, per leg)
    28 Kettlebell Swings
    28 Lunges (holding Kettlebell, per leg)
    *Every minute: 2 burpees

    Today’s WOD is in loving memory of Mike Jenkins.

  • SS Monday – 11/30/15

    WOD A

    20 Rounds:
    5 Wallballs
    5 Push-ups
    2 KB Power Cleans

    *rest 5 minutes

    WOD B

    For time:
    1K
    100 V-ups
    80 Walking Lunges

    Can you do all of the movements in the 20 Rounds UNBROKEN today?

  • SS Tuesday – 12/1/15

    WOD

    AMRAP 15
    10 Pull-ups (3 Negatives on bar/rings)
    10 DB Power Snatch
    20 DB Hops
    20 Double Unders/:30 DU Practice

    Buy Out

    EMOM 8
    2 Squat Thrust
    :15 Side Plank (R)
    :15 Side Plank (L)

    What’s on your Christmas Wish List?  Do you want Santa to bring you pull-ups?  Double Unders?  Let Coach Lauren or Coach John know tomorrow so they can help you with some techniques during #weaknesswednesday!

  • SS Wednesday – 12/2/15

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    12 minutes on the clock…climb by 2
    Russian KBS
    Box Jumps
    DB Thrusters

    Immediately into…
    800m Sandbag Run
    20 HSPU (DB Strict Press)
    40 Burpees

    Don’t forget ALL Sweatshop Classes offer Free Trials.  Bring a friend with you to try out a class!!

  • SS Thursday – 12/3/15

    Buy In

    Every 3 minutes for 12 minutes:
    10 HEAVY Goblet Squats
    10 Windshield Wipers (Plate)
    10 Arch Rocks
    5 G2OH (Plate)

    WOD

    21-15-9
    Pull-up + T2B
    Sumo DL High Pull
    Calorie AB

    The 717 Giving Tree is now at the Box!  Choose a tag, purchase the gift, wrap the gift and attach the tag, then return it to the box by December 18!  You will be helping to make the holidays special for a local family in need!

  • SS Friday – 12/4/15

    WOD

    AMRAP 5
    10 Burpee Box Jump Overs
    5 DB Push Press

    *rest 3 minutes

    AMRAP 5
    12 Wallballs
    12 Calorie Row

    *rest 3 minutes

    AMRAP 5
    Turkish Get-ups

    Buy Out

    5 x 20m Prowler

    Immediately into:
    4K Row, 2 mile Run or 20 Minute AB

    For the Buy Out, don’t be tempted to choose what you LIKE the most.  Choose what you need to work at!!

  • SS Saturday – 12/5/15

    Buy In

    2-4-6-8-10-12
    Strict Pull-ups
    Strict Ring Dips/Matador/Push-ups
    *2 Rope Climbs between sets

    WOD

    4 Rounds
    65 Double Unders
    40 Box Jumps
    35 Kettlebell Swings
    20 KB Power Cleans

    Don’t forget, you can bring a friend to Sweatshop any day!

  • SS Monday – 12/8/15

    Strength

    30-20-10
    Weighted Step-ups
    DB Thruster
    Ring Rows
    *Climb in weight

    WOD

    2 Rounds:
    3 Minutes: Max Calorie Row
    3 Minutes: Max Burpees
    3 Minutes: Max T2B
    *Rest 1 minute between movements, 3 minutes between rounds

    Make sure to check out the blog coming today…may give you some ideas for your Christmas list!!

  • SS Tuesday – 12/8/15

    WOD

    EMOM 10:
    2 Manmakers + 5 Wallballs

    AMRAP 10:
    10 Jumping Lunges
    5 Sandbag Clean & Press
    :30 FLR

    EMOM 10:
    7 DB Bench Press + 30 Flutter Kicks

    *Rest 2 minutes between each

    There are still two tags left on the Giving Tree.  If you did not have a chance to grab a tag and you would still like to help out a family in need consider purchasing a gift card to Giant.  You can turn them in to Coach Lauren.  This family is in as much in need of food as they are of clothing and household items.  Thank you in advance for your generosity!  Remember all gifts are due by 12/18!

  • SS Wednesday – 12/9/15

    WOD

    For Time:
    50 Box Jumps
    30 Goblet Squats
    200m Goblet Carry
    30 Strict Chin Ups
    50/40 Calorie AB
    *Sub CU for 15 Ring Negatives, Parallel to the ground.

    Buy Out

    Flight Simulator : 14 Minute Cap
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
    Double Unders
    Between Sets: 15 Arch Rocks

    If no Double Unders:
    5 Rounds:
    2 Minute DU Practice
    15 Arch Rocks

  • SS Thursday – 12/10/15

    BUY IN

    4 Rounds:
    10 Ball Slams
    12 Glute Bridgs
    14 PVC OHS
    16 Plank Steps (8 Right, 8 Left)

    WOD

    Every 3 Minutes for 15 Minutes
    16 KB Swings
    8 Dips
    4 Squat Thrust

    If you see Coach Lauren, make sure you wish her and her teammates good luck at their competition on Saturday! We know they will make #717nation proud!

  • SS Friday – 12/11/15

    WOD A

    3 Rounds
    20 Partner Wallball Sit-ups (30/20)
    20 Wallball Toss
    20 KB Snatch

    WOD B

    AMRAP 15
    A: 200m Sandbag Run
    10 HSPU/Push-ups
    B: 250m Row
    5 Pull-ups
    15 Air Squats

    The final sweatshirt sample is now in!  Make sure you try them on and order your 2015 Sweatshirt before it’s too late!  These are PRE-ORDER ONLY!  Orders are due by 12/15/15, click HERE to access the Retail Store.

  • SS Saturday – 12/12/15

    WOD

    “Whitten”
    For time:
    5 Rounds
    22 KB Swings
    22 Box Jumps
    400m Run
    22 Burpees
    22 Wallballs

    (Originally posted exactly 4 years ago)

    Test out Rachel’s YOGA CLASS on Sunday at 9am!

  • SS Monday – 12/14/15

    Strength

    In 12 Minutes:
    Find: Max Height Box Jump
    Find: Max Weighted 1RM Pull-up (Max CU Hold)

    WOD

    250m Row
    50 Air Squats
    250m Row
    50 KB Swings
    250m Row
    50 V-ups
    250m Row
    50 Box Jumps
    250m Row

    Reminder:  Tomorrow is the LAST DAY to PREORDER sweatshirts!  Don’t miss out on this design. Be sure to order HERE!

  • SS Tuesday – 12/15/15

    Strength

    5-4-3-2-1-2-3-4-5
    DB Strict Press
    *Max Set DU/DU Practice

    WOD

    Ascend by 3’s for 20 Minutes:
    Goblet Squats
    T2B
    Burpees

    LAST DAY for sweatshirt pre-order, don’t miss out!!

    Reminder:  Gifts for the Giving Tree should be delivered to the box no later than Friday evening!

  • SS Wednesday – 12/16/15

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    4 Minute Clock
    Complete 60 DB Thrusters
    *Rest 1 minute (max supermans)
    4 Minute Clock
    Complete 80 RKBS
    *Rest 1 minute (max hollow hold)
    4 Minute Clock
    60 Sit-ups
    *Rest 1 minute (max supermans)
    4 Minute Clock
    80 Jumping Lunges
    *Rest 1 minute (max hollow hold)
    4 Minute Clock
    80 Ring Rows

    Reminder all GIVING TREE items should be at the box no later than Friday night to ensure delivery for Christmas.

    Be sure to check the holiday schedule so that you can plan your workouts around all of your festivities!

  • SS Thursday – 12/17/15

    WOD

    AMRAP 10:
    1 Man Maker
    3 Pull-ups
    5 Hanging L-Raise

    *Rest 3 minutes

    With a partner…

    AMRAP 13 (alternate rounds)
    10 KB DL High Pull
    5 Squat Thrust
    1 Wall Walk

    Buy Out

    10 minutes:
    30m Prowler Pushes

    GIVING TREE items are due on Friday!!

    Next week:
    Tuesday–Wear your favorite holiday socks
    Wednesday–Wear red and green
    Thursday–Wear an ugly Christmas Sweater

  • SS Friday – 12/18/15

    Buy In

    3 Rounds:
    400m Run
    24 KB Swings
    30 Box Step-ups (weighted)

    WOD

    WOD

    “Double Grace”
    60 KB Clean and Jerks
    (split reps with partner)

    TONIGHT is the last time to drop off the Giving Tree gifts. Please have them to the box by 6pm.

    Show your Holiday Spirit next week…
    Tuesday: Favorite Holiday Socks
    Wednesday: Red and Green Day
    Thursday: Ugly Sweater Day

  • SS Saturday – 12/19/15

    Strength

    10 Sets:  Climbing to Max
    2 Strict Press + 3 Push Press
    *50 Flutter Kicks btw sets

    WOD A

    22-16-10
    Burpee Box Jump Overs
    Curtis P’s

    *Rest 3 minutes

    WOD B

    10-16-22
    Wallballs
    Calorie Row

    Make sure to check the holiday schedule for the next two weeks. Christmas Eve and New Year’s Eve are modified schedules. We are closed Christmas Day and open only for Open Gym on New Year’s Day (9-11am).

    Show your holiday spirit next week…
    Tuesday: Wear your favorite holiday socks
    Wednesday: Wear red and green
    Thursday: Wear an ugly Christmas sweater

  • SS Monday – 12/21/15

    Strength

    10-8-6-4-2
    Strict Pull-ups
    200m Sprint
    DB Clusters

    WOD

    AMRAP 10
    10/7 AB Calories
    15 Wallballs
    20 KB Swings

    Buy Out

    EMOM 10
    6 Burpees + 6 T2B

    This week’s schedule is modified due to the holiday…

    Thursday (Christmas Eve): 5:30am CF, 9am SS, 10am CF, 11:30am CF
    Friday (Christmas Day): CLOSED

    Show your holiday spirit this week…
    Tuesday: Favorite Holiday Socks
    Wednesday: Red and Green
    Thursday: Ugly Christmas Sweater

  • SS Tuesday – 12/22/15

    WOD A

    4 Rounds:
    750m Row
    40 Air Squats
    20 Push-ups

    WOD B

    50-40-30-20-10
    Box Jumps
    V-ups
    EMOM: 2 Squat Thrusts

    Post-WOD

    3 Sets:
    10 Shoulder Rotations
    10 Hollow Body Pull Downs

    Wear your favorite holiday socks today!!

  • SS Wednesday – 12/23/15

    WOD

    800m Partner Farmer Carry
    *Each Partner does 50 RKBS at 400m mark

    1 Mile Indian Run

    32-18-12
    Plank Push-ups
    OH Lunges
    Double Unders

    Wear your RED and GREEN to class to show your holiday spirit!

  • SS Thursday – 12/24/15

    WOD

    “Sweatshop 12 Days of Christmas”
    1 Man Maker
2 Box Jumps
    3 Pull-ups/Ring Rows
    4 HEAVY Russian KBS
    5 Burpees
    6 Jumping Lunges
    7 Sit-up & Press (DB from #1)
    8 Wallballs
    9 Sumo DLHP (KB from #4)
    10 DB/KB Snatch (5/side)
    11 AB Calories
    12 Wall Walks (Sub 200m OH Carry)

    Sweatshop will ONLY be at 9am today!  Be sure to wear your UGLY CHRISTMAS SWEATER!

  • SATURDAY 12/26/15

    BUY IN

    EMOM 12:
    O: 6 Burpee Box Jump Overs
    E: 30 DU / 30 Mountain Climbers
    5 Ground 2 OH (45/25)

     

     

     

    WOD

    5 Rounds:
    Row 250m (200m Run- garage door, end of lot, blue dumpster, back to box)
    20 DB Thrusters
    15 T2B (V-Ups)

    WOD: Do not go out too hard at the beginning; Try to maintain even splits through rounds. Take a look at the clock after each round.

  • SS Monday – 12/28/15

    WOD

    50 Air Squats
    40 KBS
    30 V-ups
    20 OH Lunges
    10 Strict Pull-ups/Negatives

    *rest 2 minutes

    50 DB Front Squat
    40 Box Jumps
    30 Weighted Sit-ups
    20 Weighted Box Step-ups
    10 Weighted Push-up

    *rest 2 minutes

    50 Jumping Air Squats
    40 Double Unders
    30 Bicycle Crunches
    20 SL RDL (10 each)
    10 HEAVY Strict Press

    *rest 2 minutes

    50 PVC OHS
    40 Mountain Climbers
    30 Plank Jacks
    20 Pistols
    10 Man Makers

    We are back on our regular schedule Monday, Tuesday and Wednesday!

  • SS Tuesday – 12/29/15

    WOD

    AMRAP 8
    250m Row
    20 Box Jumps

    AMRAP 8
    20 KBS
    10 KB Clean and Press

    AMRAP 8
    250m Row
    5 Curtis P’s

    AMRAP 8
    15 Sandbag Burpees
    20 SB Front Rack Lunges

    *Rest 3 minutes between each AMRAP

  • SS Wednesday – 12/30/15

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    AMRAP 15 (Team of 3)
    A) 20/15 AB Calories
    B) Max Wallballs
    C) HS/OH Hold
    *Rotate when A completes calories

    Buy Out

    3 Rounds:
    :30 Plank Hold
    :30 Hollow Hold
    15 Side Plank Crunches (each side)

    Reminder that Thursday’s Sweatshop Class is at 9am ONLY!

  • SS Thursday – 12/31/15

    Strength

    10-8-6-4-2
    KB Bent Row
    Plank Kick Back

    WOD

    4 Rounds:
    1 minute: KB High Pull
    1 minute: Rest
    1 minute: DB Push Press
    1 minute: Rest
    1 minute: Sit-ups
    1 minute: Rest

    The only Sweatshop Class today is at 9am!  Tomorrow we are open from 9-11am for Open Gym.

  • SS Saturday – 1/2/16

    WOD

    Welcome to 2016…
    For time:
    31 Air Squats
    29 T2B
    31 Double KB Deadlift
    30 Russian KBS
    31 Pull-ups
    30 # Sit-ups
    31 Calorie Row
    31 Push-ups
    30 Goblet Walking Lunges
    31 Box Jumps
    30 KB Oblique Crunches
    31 Double Unders

    9am tomorrow…FIRST YOGA CLASS OF 2016!!

  • SS Monday – 1/4/16

    Strength

    EMOM 6:
    2 TGU (1 per arm)
    *AHAP

    WOD

    20 Rounds:
    3 HEAVY Goblet Squats
    5 HEAVY Push Press
    7 V-ups

    ATTENTION MEMBERS:  
    CrossFit 717 will on an OPEN GYM ONLY schedule for January 9, 10 and 11 while we fix the main floor.  NO CLASSES will be held, but we will be open with regular hours where you will be able to utilize the Sweatshop and Oly rooms.

  • SS Tuesday – 1/5/16

    WOD

    10-15-20
    Squat Thrusts
    Reverse Lunges
    Pull-ups/Ring Rows
    3 Minute DU/DU Practice
    *Rest 1 minute

    10-15-20
    Push-ups
    Side Box Step ups
    Box Jumps
    3 Minute Max AB Cals
    *Rest 1 minute

    10-15-20
    Burpees
    Lunge Jumps
    Renegade Rows
    3 Minute DU/DU Practice
    *Rest 1 minute

    10-15-20
    Burpee Over KB
    Lunge w/ KB Pass Thru
    American KBS
    3 Minute Max AB Cals

    It’s time to start thinking about what we want to accomplish in 2016. Here are a few steps when planning out our goals.

    1. Be precise. Identify EXACTLY what you want to accomplish. Make sure your goals are specific so there is no room for questioning on the road to achievement.

    2. Write them down with deadlines on completing the goal. Set short-term, mid-term, and long-term goals, so you always have something to work towards.

    3. Make a plan. There has to be a way to complete this goal. When writing the plan out, you may find that there are a few other steps you have to achieve before the original goal. Don’t sell yourself short, but the goals we set have to be achievable. Game-time plan adjustments are OKAY, so if you have to lengthen your deadline or switch it up, do not be discouraged.

    4. After writing them down, share them with a close friend to discuss your plan and you can hold each other accountable through the year.

    5. Test & Re-test. We will be allotting time during class throughout the year as “Goal Test” time. This will take place of Weakness Wednesday. January test dates will be 1/13, 1/20/, and 1/27. This can be used to test a 3-month goal, 6-month goal, and 1 year goal just to get a baseline and something to work off of.

  • SS Wednesday – 1/6/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    EMOM 12:
    Odd: 10 Heavy Russian KBS + :30 Wall Sit
    Even: 5 SL RDL (each leg)

    Rest 3 minutes

    EMOM 12:
    Odd: 5 DB Bench Press + 30 Flutter Kicks (on bench)
    Even: 5 SA KB Thruster (each arm)

    Starting 1/7/16, we will be offering an “Endurance WOD” at 6:30 AM & 6:00 PM. These classes will be available to both CrossFit and SweatShop Members.

    When training the Aerobic System, a.k.a Aerobic Glycolsis, an athlete works at 60-80% of max capacity for a long period of time. Think 5 mile run, or 20 minute AMRAP. This type of workout is extremely important for recovery mid-WOD or recovery in your weekly routine. You should never be pushing at 100% on these days or feeling like you need to take a break during the workout. If it is an AMRAP, all of your rounds should be even splits and you can work at the same pace the whole time.

    Do you ever feel like you are out of breath during a 3-7 minute high intensity WOD? Training your Aerobic System 1-3 times per week, will maximize your potential for WODs such as Fran or 400m time trial because your muscles are learning how to utilize oxygen to produce energy more efficiently.

  • SS Thursday – 1/7/16

    Partner WOD

    Split Reps
    120 Calorie Row
    100 KB Cleans
    80 T2B/K2C
    60 Supermans
    40 Manmakers
    20 HSPU (Single Arm DB Strict Press)

    Buy Out

    3 Rounds
    :30 Plate Hold (finger tips)
    rest :30
    :30 Plate Oblique Crunches
    rest :30

    Today is the first ENDURANCE CLASS!  Attend at 6:30am or 6:00pm!  ALL MEMBERS are eligible to attend this class.  Hope to see you all there!

    Reminder, the evening Sweatshop Class is at 5pm now!!

  • SS Friday – 1/8/16

    Strength

    3 Sets:
    10 DB Curls
    10 Ring Dips

    WOD

    3 x AMRAP 3 (rest 1 minute between AMRAPs)
    10 Wallballs
    30 Double Unders

    *Rest 3 minutes

    3 x AMRAP 3 (rest 1 minute between AMRAPs)
    10 DB Snatch (5 per side)
    10 Air Squats

    Reminder that this weekend we are open ONLY for Open Gym (Saturday: 8am-1pm, Sunday: 10am-1pm).  There will be no classes on Monday, but Open Gym from 5:30am-8pm.  Please bear with us as we repair the main floor.

  • Saturday – 1/9/16

    OPEN GYM ONLY

    Saturday Schedule:
    8am – 1pm

    *Warning, the garage door may be open a large part of the day so dress appropriately.  The Oly and Sweatshop Rooms will be available for use.  Please be willing to share space with others.

    Open Gym on Sunday will be normal hours, 10am-1pm.  Again limited to Oly and Sweatshop room only.  There will NOT be Yoga at 9am!

  • Monday – 1/11/16

    OPEN GYM ONLY

    We are open regular hours, 5:30am-8pm for Open Gym.  There will be no classes held.

    The Sweatshop and Oly Rooms will be available, please be considerate of others and share space.

    On WEDNESDAY you will have time in class (SS and CF) to test your 3 month goal.  This will provide a baseline for retesting in April.  Please come to class prepared with your goals (the following two Wednesdays we will get a baseline for your 6 month and 1 year goals).  Do you want to add 10# to a lift?  Do you want to get your first pull-up?  Do you want to reach full depth on your OHS?  Make sure that it is measurable and attainable within the time frame you have set.  Having trouble deciding?  Ask a coach!

  • Tuesday – 1/12/16

    Skill

    Handstands
    (holds, walks, push-ups, kipping)

    WOD

    “Tabata This”
    Tabata Assault Bike
    Tabata Air Squats
    Tabata Pull-ups
    Tabata Push-ups
    Tabata Sit-ups
    *Rest 1 minute between Tabatas
    **Each Tabata = 8 Rounds, :20 on/:10 off

    Tomorrow night we will bid farewell to one of 717’s oldest and dearest friends. Karen “KP” Polensky is moving to Colorado! We wish KP the best on the next step in her journey. Join us at 7pm tomorrow (Tuesday) to throw down with KP for one last time.

  • SS Wednesday – 1/13/16

    Skill

    10 minutes to establish a baseline for 3 month goal

    WOD

    AMRAP 8
    10 DB Squat Thrust
    10 Renegade Rows
    10 DB Front Squats

    (Rest 3 between)

    AMRAP 8
    20 Mountain Climbers
    20 Air Squats
    20 Double Unders

    Today is the day that you will be testing your 3 month goal.  Make sure that you record your work today. Whether it is the amount of weight you lifted or the number of reps you did of a movement.  It may be helpful to have someone video you so that you have a visual comparison when we retest in April!

  • SS Thursday – 1/14/16

    Strength

    EMOM 12
    A) 4 DB Strict Press (per side)
    B) 15 Banded Tricep Ext/:20 Ring Hold
    C) 10 Cast Pulls

    WOD

    Every 5 minutes for 4 Rounds:
    15/12 AB Calories
    20 Heavy Russian KBS
    15 Sit-ups (# if able)
    10 G2OH
    5 OH Lunges per side

    Don’t forget today at 6:30am and 6:00pm is our Endurance Class!! ALL MEMBERS are eligible to take the class.

  • SS Friday – 1/15/16

    WOD

    E2MOM 12
    :15 AB Sprint
    :30 Ring Plank Hold during rest

    Rest 3 minutes

    AMRAP 15 (climb by 2)
    Push ups
    WB Sit-ups
    Ring Rows
    WB Russian V-twist

    Buy Out

    3 x 15 Back Extensions OR 3 x 20 Arch Rocks

  • SS Saturday – 1/16/16

    WOD

    AMRAP 10
    10 Calorie Row
    20 Box Jumps
    40m Farmer Carry

    AMRAP 8
    5 Broad Jumps
    10 Goblet Squats

    AMRAP 6
    10 Jumping Lunges
    15 DB S2OH

    AMRAP 4
    4 Single Arm KB Thruster (2 per side)
    8 KB Hops

    *Rest 2 minutes between AMRAPs

    Don’t forget that ALL Sweatshop Classes can be Free Trials for your friends!  Bring a friend, family member, co-worker…

  • SS Monday – 1/18/16

    Partner WOD

    40-30-20-10
    Box Jump Overs
    DB Snatches

    40-30-20-10
    Wall Balls
    Burpees

    40-30-20-10
    Goblet Squats
    T2B

    Buy Out

    Tabata Hollow Hold (4 Rds)
    Tabata Side Plank (4 Rds, alt sides)

    On Wednesday we will get a baseline for your 6 month goal.  Come with a goal and your coach will help you test and talk about a plan to achieve your goal.

  • SS Tuesday – 1/19/16

    Strength

    DB Bench Press:  5 x 5
    Single Leg RDL:  5 x 5 (each leg)
    *Alternate movements

    WOD

    Every 5 minutes for 25 minutes (5 Rounds):
    500m Row
    10 DB Thrusters
    10 Pull-ups

    Make sure to mark your calendar for the 717 WINTRY MIXER on Saturday, January 30 at 6pm.  Come for fun, food and games!

  • SS Wednesday – 1/20/16

    Skill

    Baseline Test:  6 month goal

    WOD

    7 Rounds:
    15 Box Jumps
    15 Weighted Sit-ups
    15/12 AB Calories
    *Rest 1 minute between rounds

    Last week you tested your 3 month goal, today you will test your 6 month goal.  Come with an idea of what you want to improve on!!  Maybe you want to improve one of your row times?  500m?  1k?  Would you like your pressing strength to get better?

  • SS Thursday – 1/21/16

    WOD

    AMRAP 6
    15 KBS
    20 Goblet Step-ups

    AMRAP 6
    15 Squat Thrust
    20 KB Cluster (10/side)

    AMRAP 6
    15 Jumping Jack on Plate
    20 G2OH with Plate

    *Rest 2 minutes between AMRAPs

    Buy Out

    5 x 4 Seated DB Strict Press (each side)
    20 Bird Dogs after each set

    The 6pm class tonight is the Endurance WOD only.  This class is open to ALL members!

  • SS Friday – 1/22/16

    Strength

    EMOM 12
    A) :20 Chin-up Hold
    B) 12 Reverse Flies
    C) 10 Heavy RKBS

    WOD

    5 Rounds, 1 minute @ each movement
    Walking Lunges
    Push Press
    SDLHP
    Double Unders

    Saturday Sweatshop is at 8am…bring a friend to experience the fun!

    ***Be sure to check for closures on Saturday due to snow! We will post on the blog and Facebook

     

  • Saturday 1/23 – SNOW DAY!!!

    Home WOD

    Every 2 Minutes for 12 Minutes:
    20 Push Ups
    15 Air Squats
    10 V-Ups
    20 Flutter Kicks
    **Scale reps accordingly to complete with at least :20 rest.

    REST 2 MINUTES

    For Time:
    25 Burpees
    30 DU/Hops
    25 Supermans
    30 DU/Hops
    25 Mtn Climbers (2 ct)
    30 DU/Hops
    25 Side Plank Crunches (per side)

    WINTER IS FINALLY HERE! All classes are cancelled due to this awesome snow day. If you can participate in the home WOD, post your time for part 2!

  • Monday – 1/25/16 DELAYED OPENING

    MORNING CLASSES CANCELED

    All morning classes are canceled (5:30am CF, 6:30am CF, 9am SS).  Unfortunately our lot has yet to be plowed.  We will monitor it during the morning and post an update with whether we can open for the 11:30am class or not.  Please check back to the blog, Facebook, Instagram or Twitter for updates!

  • SS Monday – 1/25/16 REOPENING

    Buy In

    Death By Assault Bike Calories

    Strength

    3 x 8 Bulgarian Split Squat
    :20 Handstand Hold after each set

    WOD

    AMRAP 15
    15 Air Squats
    15 Push-ups
    15 Sit-ups

    We will be open as follows today:
    11:30-2pm OPEN GYM
    3:30-8pm for regular PM schedule
    4pm CF Class
    5pm CF & SS Class
    6pm CF & SS Class
    7pm CF Class RE

  • SS Tuesday 1/26/16

    WOD A

    21-15-9-15-21 (20 min TC)
    Calorie Row
    DB Thrusters

    *Rest 3 minutes

    WOD B

    21-15-9-15-21 (20 min TC)
    Burpee Box Jumps
    Ring Rows

    FRIDAY NIGHT LIGHTS is this Friday!  6pm we will start to warm-up.  Come out to throw down with everyone at the box.  We will form teams that night!  Don’t miss it!

  • SS Wednesday – 1/27/16

    Skill

    Baseline Test:  12 Month Goal

    WOD

    4 minute clocks (1 minute rest):
    150 Mountain Climbers: Max Dips
    125 DU/250 Singles: Max Sit-ups
    100 Touch Jumps: Max Farmer Carry
    75 KBS: Max Seated DB Strict Press
    25/20 AB Cals: Max Strict T2B

    Come prepared to test your 12 month goal!  Your coach will help offer advice for what you can do to achieve that goal!

    Don’t forget, Friday is the first FRIDAY NIGHT LIGHTS!  Come out and throw down for some fun to get the competitive juices flowing for the Open!

    Saturday is the Wintry Mixer!  6pm for Fun, Food and Games!

  • SS Thursday – 1/28/16

    Buy In

    EMOM 5
    Max UB set of Kipping T2B/K2C

    WOD

    2-4-6-8-10-12-14-16-18
    DB Snatch
    18-16-14-12-10-8-6-4-2
    Pistols (sub high side box step-ups)
    *40 Flutter Kicks after each set

    Buy Out

    3 Rounds:
    10 Bicep Curls
    10 DB Tricep Extension (behind head)
    *5 Pull-up Negatives after each round

    Thursday: 6:30am and 6:00pm are ENDURANCE CLASSES
    Friday: 6:00pm CF Class is FRIDAY NIGHT LIGHTS (Partner WOD)-all other classes are as regularly scheduled
    Saturday: Regular Class Schedule and 6pm 717 WINTRY MIXER

  • SS Friday – 1/29/16

    WOD

    10 RFT
    2 TGU
    4 Curtis P’s
    6 DRKBS (HEAVY)

    Buy Out

    3 Rounds:
    20 Glute Bridges
    20 Hollow Rocks
    20 Windmills (10/side)

    Don’t forget tonight at 6pm is the first FRIDAY NIGHT LIGHTS!  This week will be a partner WOD!  Get your competitive juices flowing tonight!

    Don’t forget tomorrow is the WINTRY MIXER! Doors open at 6pm. Come for fun and games and to spend time with your 717ers outside of class!

  • SS Saturday – 1/30/16

    WOD

    30-20-10
    Box Jumps
    T2B
    *Row 500m
    30-20-10
    DB Burpees
    4 Count Flutter Kicks
    *Row 500m
    30-20-10
    KB Deadlift
    V-ups
    *Row 500m
    30-20-10
    Wallballs
    WB Russian V-Twist
    *Row 500m

    TONIGHT is the WINTRY MIXER! Doors open at 6pm, come out to play some games and spend some time outside of class with #717Nation!

  • SS Monday – 2/1/16

    Partner WOD

    Partner 1: Row 1000
    Partner 2: AMRAP-2 TGU, 4 Goblet Squat, 6 L-Raise

    Partner 1: Row 750
    Partner 2: AMRAP-6 Shoulder Taps in HS, 4 Atomic Sit-ups

    Partner 1: Row 500
    Partner 2: AMRAP-4 KB OHS, :20 Reverse Plank

    Partner 1: Row 250
    Partner 2: AMRAP-OH Lunge (max reps)

    *Each Partner completes the Row and AMRAP before moving on
.  Switch when the Partner on the rower completes the prescribed distance.

    Buy Out

    For time:
    50 Mountain Climbers
    40 Double Unders
    30 Ring Rows
    20 Burpees
    10 Push-ups

    Partner WODs are a great way to PUSH yourself…get in and find a partner who will make you work!

  • SS Tuesday – 2/2/16

    Strength

    EMOM 10
    A) 8 SA Russian KBS (each arm)
    B) 6 SL RDL (each leg)

    WOD

    5 Rounds For Time:
    30 DB Hops
    20 DB Snatch
    10 T2B

    Buy Out

    Tabata Core (4 rounds each)
    Plank on Rings
    Hollow Hold
    KB Good Morning
    Bicycle Crunches
    :30 Rest between movementsBi

    Tomorrow we will continue our normal #weaknesswednesday.  Come ready to work on one of your goals!!

  • SS Wednesday – 2/3/16

    Skill

    #weaknesswednesday

    WOD

    AMRAP 7
    9 Push Press
    9 Box Jumps
    18 Sit-ups

    AMRAP 7
    7 Push Press
    7 Box Jumps
    14 V-tucks

    AMRAP 7
    5 Push Press
    5 Box Jumps
    10 V-ups

    *Rest 3 minutes between, PP # climbs, BJ height climbs

    You will have 10 minutes during #weaknesswednesday to focus on one of your goals (3, 6, 12 months).  Your coach can help you come up with exercises to help you progress you toward achieving your goals!

  • SS Thursday – 2/4/16

    Skill

    Bring Sally Up: DB Thrusters

    WOD

    Every 4 minutes for 24 minutes:
    10/8 AB Calories
    12 Wallballs
    14 KB SDLHP
    :30 Goblet Hold
    *Any order, can change order each round

    Have you tried the Endurance Class at 6:30am or 6:00pm?  If not, you should give it a whirl!

  • SS Friday – 2/5/16

    Strength

    5 Rounds (Alternating):
    Chinese Row
    DB Bench Press
    *Climb in weight

    WOD

    10 Rounds:
    10 Push-ups
    10 Air Squats

    Rest 3 minutes

    10 Rounds:
    10 Ring Rows
    10 KB Swings

    Pull-ups and Push-ups are goals for so many…get in today and keep working those weaknesses!

  • SS Saturday – 2/6/16

    WOD

    For Time:
    50 Calorie Row
    40 Wallballs
    30 V-ups
    20 Pull-ups/Ring Rows
    10 Man Makers
    5 Turkish Get-ups per side
    10 Man Makers
    20 Pull-ups/Ring Rows
    30 V-ups
    40 Wallballs
    50 Calorie Row

    8am Sweatshop Class on Saturday morning…bring a friend to test it out!!

  • SS Monday – 2/8/16

    WOD

    “Jennifer”
    AMRAP 26
    10 Pull-Ups
    15 Kettlebell Swings (24/16)
    20 Box Jumps (24/20)

    Strength

    4 Rounds (NFT):
    20m Waiter Walk (each arm)
    6 KB Front Rack Squat
    10 Banded Hamstring Curls (each leg)

    Remember ALL Sweatshop Classes are available for Free Trials…invite a friend to come along and workout with you!

  • SS Tuesday – 2/9/16

    WOD

    “Annie, Are you ok?
    21-15-9 Reps for Time
    Row (for Calories)
    DB Thrusters
    Medicine Ball Cleans
    Sumo Deadlift High-Pulls
    Wall Balls
    Burpees

    Buy Out

    3 Rounds:
    10 Strict T2B/Hanging L-Raises
    40 Russian V-Twist (AFAP, no #)
    Max Hollow Hold (at least :30)

    Remember tomorrow is #weaknesswednesday!  You should be taking your 10 minutes to work on one of your goals (3, 6 or 12 mo)!

  • SS Wednesday – 2/10/16

    Skill

    #WeaknessWednesday

    WOD

    EMOM 28:
    A) 20 G2OH w/ SB or Plate
    B) 6 Seated DB Strict Press
    C) 40 DU (:40 practice)
    D) 20 # Lunges

    Come ready to work on one of your goals today! You will have a 10 minute window, your coach can offer you some tips of what to do!!

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 >

2015 Battle Royale

Central Pennsylvania's largest fitness competition sponsored by Delta Nutrition.

Learn More >