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  • CF Monday – 6/13/16

    WOD

    “EVA”
    5 RFT
    800m Run
    30 KB Swings (32/24)
    30 Pull Ups

    Post Workout Strength

    4 x 12 Push Press (AHAP)
    4 x 12 Oblique Crunches/Side

    Tuesday is the last day for t-shirt pre-orders!  Make sure you get yours in!  http://www.crossfit717.com/store

  • CF Tuesday – 6/14/16

    Strength

    20 Minutes to Find:
    TNG: Hang Squat Snatch + Squat Snatch

    For time:
    21 Overhead Squats (95/65)
    21 Weighted Sit Ups
    250M Row
    50 Double Unders
    15 Overhead Squats (115/75)
    15 Weighted Sit Ups
    250M Run
    50 Double Unders
    9 Overhead Squats (135/85)
    9 Weighted Sit Ups
    250M Run
    50 Double Unders

    Today is the last day to pre-order your new tee/tank!  Visit www.crossfit717.com/store before it’s too late!

  • CF Wednesday – 6/15/16

    Skill

    EMOM 10:  #weaknesswednesday

    Strength

    2-4-6-8-10…20
    Hanging L-Raise
    Weighted Push Ups

    WOD

    3 Rounds:(10 Min TC)
    7/5 Muscle Ups (14/10 False grip RR or Strict PU )
    21 Burpees

    Friday, June 24 @ 6pm is the next FRIDAY NIGHT LIGHTS!!!  Come with your team of 4 (or recruit teammates that night) and throw down with the rest of #717Nation and enjoy a post-WOD drink (BYO Beverage).  RSVP to the Facebook Event.  Not on the CF 717 Members Page?  Email lauren.crossfit717@gmail.com.

  • CF, CFE, RC Thursday – 6/16/16

    CrossFit Class

    Strength
    3 Rounds: HEAVY
    100m Suitcase Carry (R)
    25 Goblet Squat
    100m Suitcase Carry (L)
    15 Ukrainian DL
    *1 KB For whole set

    WOD
    EMOM 8
    10 Calorie Row
    6 Squat Thrust

    *Rest 2

    EMOM 8
    6 T2B
    4 Thruster 135/95 – 55-60%

    Endurance WOD

    3 RFT
    10 Tire Flips
    40 DU
    20 KB Thruster
    400m Row / 500m Run
    200 Hollow Rocks

    Running Club

    6/5 x 400m
    *Pace based off of Mile

    Meet @ Siebert Park Track in Camp Hill, 6pm

    Evening classes have a FREE TRIAL option, bring a friend to join in the fun!

  • CF Friday – 6/17/16

    WOD

    3 Rounds:
    400m Run
    12 HSPU
    15 Power Snatch (75/55)
    18 Wallballs (30/20)

    Accessory

    For Post Class
    2 Minutes:  Max GHD Sit-up
    2 Minutes:  Max Bridge
    2 Minutes:  Max Goblet Carry

    We are one week away from FRIDAY NIGHT LIGHTS!  Teams of 4 will throw down in a UNIQUE workout format.  Come check it out and bring your own beverage for post-WOD!

  • CF Saturday – 6/18/16

    WOD

    Teams of 3…

    AMRAP 7
    50 Power Cleans (115/75)
    50 Push Press
    AMRAP Front Squat

    *Rest 2 minutes

    AMRAP 7
    50 Power Cleans (135/95)
    50 Push Press
    AMRAP Front Squat

    *Rest 2 minutes

    AMRAP 7
    50 Power Cleans (185/135)
    50 Push Press
    AMRAP Front Squat

    SAME TEAM:  6 Minute Max Calories on Assault Bike

    TOMORROW:
    9am ROMWOD
    10am Open Gym
    10:30am Coaches’ Choice WOD

  • Sunday – 6/19/16

    Coaches' Choice WOD

    1 Mile Run
    10 TGU (32/24 – Alternating)
    20 Box Jumps (36/30)

    1K Row
    20 Evil Wheels
    30 DB Snatch (70/50)

    100 Double Unders
    30 Ft HS Walk (200m Run w/ WB OH)
    40 DRKBS (24/16)

    ROMWOD @ 9am today!

  • CF Monday – 6/20/16

    WOD

    “Barraza”
    AMRAP 18:
    200m Run
    9 Deadlifts (275/185)
    6 Burpee Bar Muscle-ups

    Post-WOD Strength

    EMOM 15:
    1: Max UB HSPU (1 set)
    2: Max Strict Pull Ups (:40)
    3: Max UB T2B (1 set – Strict if 5+)

    Happy Belated Birthday to our youngest CrossFitter, Lauren Poplaski!

  • CF Tuesday – 6/21/16

    Skill

    10 Minutes of HS Practice

    WOD

    1 Mile Run
    200 DU
    60 Hang Power Clean (135/95)
    200 DU

    Have you signed up to compete in the Battle Royale yet?  It’s not too late!  Compete at a great venue and test your swimming skills!  Click HERE to register.

  • CF Wednesday – 6/22/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    “JT”
    21-15-9
    HSPU
    Ring Dips
    Push Ups

    Don’t forget to RSVP to the Friday Night Lights:  Summer Series 1!  It’s going to be a great time with teams of 4 and a competitive environment accessible to all abilities!  BYOB for a drink after the WOD.  We will begin warm-up promptly at 6pm!

  • CF Thursday – 6/23/16

    CrossFit Class

    “Kelly”
    5 Rounds:
    400m Run
    30 Box Jumps (24/20)
    30 Wallballs (20/14)

    ENDURANCE WOD

    Buy In
    5 Sets: Alternate with partner
    :90 AB Sprint – score total number of Calories

    WOD
    AMRAP 18:
    385m Run (Spruce)
    10 DRKBS
    100m Waiter Walk
    20 Squat Thrust

    Running Club

    5 x 800m (at mile pace)

    Meet @ Siebert Park Track in Camp Hill, 6pm

    Tomorrow is FRIDAY NIGHT LIGHTS!!  Class starts at 6pm, come out and join the fun!

  • CF Friday – 6/24/16

    Strength

    8-6-4-2
    Back Squat

    WOD

    AMRAP 14
    2 Power Snatch (185/135- 75-80%)
    8 T2B

    FRIDAY NIGHT LIGHTS is tonight at 6pm!!  Teams of 4…WOD is different than class workout!

  • CF Saturday – 6/25/16

    WOD

    21-15-9
    AB Cal
    KB Swing (32/24)

    2 Rounds
    25 DL (225/155 – 50%)
    8 Muscle Ups

    Climb AHAP in 8 Minutes
    2-4-6-8-10…..
    Squat Cleans 185/135
    100m Sprint

    *Begin each portion every 12 Minutes – Can start in different spots

    Don’t forget to check out ROMWOD on Sunday AM at 9!!  Add this into your fitness regimen and see improved mobility and performance!

  • Sunday – 6/26/16

    Coaches' Choice WOD

    Power Clean
    2-2-2-2-2

    For time:
    400m Run
    15 Power Clean 185/135
    400m Run
    12 Power Clean 185/135
    400m Run
    9 Power Clean 185/135

    *Workout from CrossFit Linchpin

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

    Thanks to all who came out for Friday Night Lights and making it a blast!  Our community at 717 is second to NONE!

  • SS Friday – 6/10/16

    Strength

    Every 3 minutes for 24 Minutes:
    200m Row
    10 Push-ups

    WOD

    1 Mile Run
    5 Rounds:
    20 Jumping Lunges
    10 DB Thrusters

    Don’t let the mile run scare you…this is a great chance to get a gauge of where you are!!  Come and CRUSH the mile!

    5pm Sweatshop will be doing the CrossFit Class…a perfect fit for you.  AND it has a 1000m run post-WOD that you could turn into that mile test!

  • SS Saturday – 6/11/16

    WOD

    800m Run

    22-16-10
    KB Clean (HEAVY)
    Dips

    800m Run

    22-16-10
    Burpees
    Wallballs

    800m Run

    22-16-10
    V-Ups
    KB Swing (HEAVY)

    8am Sweatshop Class this morning, remember that EVERYONE gets one Free Trial Class.  Why not bring a friend?!

  • SS Monday – 6/13/16

    WOD

    AMRAP 20:
    Max Suitcase Carry
    Every Drop:
    15 Air Squats
    20 High Knees

    Buy Out

    Tabata: Push Ups
    Tabata: Curl & Press
    Tabata: V-Ups

    Have your ordered your new 717 tank/tee yet?  If not, you have until Tuesday!  http://www.crossfit717.com/store

  • SS Tuesday – 6/14/16

    Strength

    EMOM 10:
    O: 5 Strict Pull Ups
    E: 10 Box Step Up & Over (Weight)

    WOD

    Every 5 Minutes For 25:
    10 Cal AB
    15 KB Squat Clean & Press
    20 Supermans

    Last day to pre-order the new tee/tank design!!  http://www.crossfit717.com/store

    DON’T MISS OUT!

  • SS Wednesday – 6/15/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD 1

    5 RFT
    8 KB Swings (HEAVY)
    25 Double Unders
    *9:00 Cap

    WOD 2

    6 RFT
    200m Run
    25 Wall Balls
    *21:00 Cap
    **SCALE WB REPS AS NEEDED

    Weakness Wednesday is BACK!  What are you going to work on today??

  • SS Thursday – 6/16/16

    Strength

    4 Sets
    Max: L-Sit Hold
    Max: HS Hold/Walk
    5 Tire Flips
    10 Goblet Squats

    WOD

    10 Sets: 1 Every 2 Minutes
    100m Sprint

    Buy Out

    100 Flutter Kicks

    Reminder that the ENDURANCE CLASS @ 6pm is open to ALL members!

  • SS Friday – 6/17/16

    Strength

    FIND 10RM: DB Thruster
    -collect 60 dips total between attempts

    WOD

    AMRAP 16
    8 T2B
    8 Burpee (touch target)
    8 Push Press

    8am Sweatshop tomorrow (Saturday) morning, start your weekend off right!

  • SS Saturday – 6/18/16

    WOD

    1 Mile Run
    50 Push-ups
    40 Jump Lunges
    30 Pull-ups
    5 Wall Walks
    30 Push-ups
    40 Pull-ups
    50 Jumping Lunges
    1 Mile Run

    8am Sweatshop on Saturday!  Bring a friend for a Free Trial!

  • SS Monday – 6/20/16

    Strength

    3 Rounds:
    10 Dragon Flag Raises
    20 DB Lunges

    WOD

    Ghost
    6 rounds of:
    1 minute of Rowing
    1 minute of Burpees
    1 minute of Double Unders
    1 minute rest

    Congratulations to Jacob and Carolyn on tying the knot this weekend!!

  • SS Tuesday – 6/21/16

    Strength

    Collect 2 minutes:
    Plank Hold
    Glute Bridge

    WOD

    4 Rounds:
    65 Flutter Kicks/ side
    40 Box Jumps
    35 KB Swings
    20 KB Power Cleans

    Have you volunteered to help work the Battle Royale yet??  Click HERE to sign up to help…lots of positions available!

  • SS Wednesday – 6/22/16

    Skill

    EMOM 10:  #weaknesswednesday

    WOD

    4 RFT
    8 Tire Flips
    150m OH plate Carry
    50 V-Ups

    It’s WEAKNESS WEDNESDAY again already!  What are you planning on working on today??

  • SS Thursday – 6/23/16

    WOD

    AMRAP 10:
    10 Push Press (HEAVY)
    12 # Hollow Rocks (1 DB or change plate)
    10 DB Step Up & Over (HEAVY)
    12 # Superman’s (1 DB or change plate)

    REST 8 Minutes

    AMRAP 15:
    14 Push Press (Lighter)
    18 Hollow Rocks
    14 Step Up & Over (Lighter)
    18 Supermans

    Today is the day to try out a new class!!  4 or 5pm CrossFit, 6pm Endurance or Running Club (at Siebert Park)!

  • SS Friday – 6/24/16

    WOD

    For Time:
    60-40-20
    Calorie Row
    120-80-40
    Goblet Squats

    Saturday Sweatshop is at 8am!  Come out and start your weekend off on the right foot!

  • SS Saturday – 6/25/16

    WOD

    AMRAP 18:
    Climb by 2’s
    Pull Ups/RR
    RKBS
    Thruster

    *1 Rope Climb after each set

    Buy out:
    4 Rounds
    30m Prowler Sprint
    3 Tire Flips

    Don’t forget to check out ROMWOD on Sundays at 9am!

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