BEYOND THE ATHLETE: Elba Van Sant

Posted by Crossfit717

ATHLETE:  Elba is an evening regular, she is the type of athlete who is not afraid to work her weaknesses.  Not so hot at running?  Elba committed to running club… that’s they way she rolls.  Elba’s progress over the past two years has been exciting to see, getting stronger, improving technique and now even mastering some […]

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Station 717

  • BEYOND THE ATHLETE: Jocelyn Carpenter

    ATHLETE:  Jocelyn Carpenter You can find Jocelyn at the 4pm class most days, she is the one with the great engine and the contagious smile.  She isn’t in this week because she is on her HONEYMOON!  Jocelyn married her sweetheart, Justin, this past Saturday.  So when you see her next make sure you congratulate her…she […]

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    Preventing and Treating Hand Tears

    PREVENTING AND TREATING HAND TEARS Written by Lauren Salerno Whether you are new to Crossfit, have been Crossfitting for awhile but just started to get your pull-ups, or you are a seasoned veteran who is capable of high volume gymnastics, you all can be subject to a debilitating hand tear that will sting in the […]

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  • The “717 Macros” Diet: Part 2

    Written by Sean Ireland The Numbers By far the biggest question about these types of diets is how to calculate your macros. First, you will want to find your caloric total based on your goals. There are several formulas out there you can use to calculate your BMR (Basal Metabolic Rate) and TDEE (Total Daily […]

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    Friday – 5/17/13 Test day & “Station 717”

    1RM Backsquat then Amanda, Isabel, then…

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News

  • BEYOND THE ATHLETE: Elba Van Sant

    ATHLETE:  Elba is an evening regular, she is the type of athlete who is not afraid to work her weaknesses.  Not so hot at running?  Elba committed to running club… that’s they way she rolls.  Elba’s progress over the past two years has been exciting to see, getting stronger, improving technique and now even mastering some […]

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    Pot Luck Pleaser

    Thanksgiving is a group effort.  Most hosts expect help from their guests to produce the massive amounts of food consumed on this particular holiday.  So it’s always good to have some great casserole recipes in your arsenal.  But I have to warn you that this one isn’t completely paleo. It has cheese and wine.  So […]

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  • BEYOND THE ATHLETE: Steve Lunn

    ATHLETE:  Steve Lunn is a relatively new face at 717, but he brings a smile in the door every day.  Right now he is getting into the groove with Sweatshop, but has aspirations to get his hands on a barbell.  Steve has a sunny disposition and embodies the welcoming and encouraging athletes that we boast. […]

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    The flavors of Fall

    This is absolutely my favorite time of the year!  Although I prefer more seasonal temperatures.  The colors, the crunch of leaves under your feet, sweaters, baking and Fall flavors.  Personally, I am not a huge fan of pumpkin, but I know that many of you do.  So I started with a recipe for Paleo Pumpkin Snickerdoodles. […]

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  • Wedding Bells at 717

    There is a lot of love in the air at CrossFit 717.  Weddings and engagements are popping all over the place!  It’s time to celebrate and congratulate all of our newlyweds (or soon to be newlyweds!).  We wish you all a lifetime of happiness! Stephanie just recently made the transition to CrossFit after a summer […]

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    BEYOND THE ATHLETE: Heather Heistand

    ATHLETE:  Heather is a lunchtime regular, she came to us with some CrossFit experience and has seen steady progress ever since she joined almost a year ago!  Heather even worked through an injury by coming every day and scaling appropriately to get her self back to 100%…and the whole time with a SMILE!  She has […]

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  • BEYOND THE ATHLETE: Sandra Bruno

    1. Where did you grow up? I moved around a lot growing up.  I consider Slatington, PA (outside of Allentown) where I grew up.  I lived there from about since about 2 years old through 6th grade.  Then we moved to Moscow, PA (outside of Scranton) for about 2 years.  Then I attended and graduated […]

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    BATTLE ROYALE: Team Finals Information

    TEAM FINALS INFORMATION The 4 preliminary workouts will be scored on a point system with the first place team receiving 100 points, points will decrease incrementally for each subsequent place.   At the conclusion of the 4th event, the scores will be tallied and the divisions will be represented with the following number of teams […]

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  • Battle Royale 2017: Individual Final

    INDIVIDUAL FINALS INFORMATION The 4 preliminary workouts will be scored on a point system with the first place athlete receiving 100 points, points will decrease incrementally for each subsequent place.   At the conclusion of the 4th event, the scores will be tallied and the divisions will be represented with the following number of teams […]

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    Cafe 717: Prize Picnic Recipes

    With Fourth of July picnics right around the corner, here are a two of my favorites to bring to any kind of potluck or picnic – Southwestern Chopped Salad with Cilantro Dressing and Easy Hummus Without Tahini. The hummus is great to have in your repertoire, because it’s easy to keep the ingredients on hand. […]

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  • BEYOND THE ATHLETE: JONATHAN GREER

    ATHLETE:  You knew Jonathan was hooked the day he asked to change his membership from 3x a week to unlimited.  He is a religious attendee at 5:30am, if you don’t see him in class it’s either because he’s out of town or one of his many work events kept him out too late.  Just like […]

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    BEYOND THE ATHLETE: Doug Baughman

    ATHLETE:  Doug is a night time Sweatshopper who always has a smile and a baseball hat on!  Doug works his butt off to improve himself.  Always challenging himself and trying harder…choosing heavier weights if able.  He is not always the first one done..nor the last, but falls into both those categories sometimes, but he really […]

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  • Cafe 717: Strawberry Shortcake Bars

    June Cafe 717

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    YOU vs. THEM – who matters most?

    YOU vs. THEM – who matters most? by Ben Dziwulski For 99.9% of the CrossFit community, the “official” competition season is over. That means right now is actually the perfect time to talk about goal setting. Below is an article I wrote several months ago with some recent edits, adjustments, and improvements. If you take […]

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  • Super Fresh Spaghetti Squash Topper

    Contributed by Lisa Luft When trying to eat healthy, you can look to old pasta favorites with a new eye for the possibility of substitutions.  It is easy to use spaghetti squash where ever angel hair, fettucine or spaghetti etc is used.  And in time for Cinco De Mayo – I also use it as […]

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    BEYOND THE ATHLETE: Couples Edition

    Athletes: Angie Wrightstone & Brandon Merson are this month’s featured athletes.  Angie is typically an evening CrossFitter but if there is a partner WOD you may see her sneak in a morning class to workout with her swolemate, Brandon.  Brandon wins the award for the tallest athlete at 717, so if you’ve seen a tall […]

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  • Practice, practice, practice…it’s the only way to master the DOUBLE UNDER!

    17.5 just left us with a lot of people wondering how an athlete could be cut off by the 40 minute time cap. Two “simple” words…double-unders (or is that one word?). If you don’t have double-unders yet, below are 10 things to help maybe help you get a little bit closer. The biggest take away, […]

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    BEYOND THE ATHLETE/COACH: Jeffrey Baltimore

    ATHLETE/COACH:  Coach Jeff can be seen on the floor running select classes on Thursdays and Fridays during the day, so some of you may not have had the pleasure of being coached by him.  However, I doubt that many of you are unfamiliar with Jeff as an athlete, he is always calm and collected and […]

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  • Volunteer to make Easter Dessert!

    This recipe is delicious and looks very “springy”.  Your friends and family won’t even realize they are good for them, as far as desserts go. I made these years ago for a 717 event and they were very well received.  They are pretty easy and the ingredients aren’t ridiculously expensive like some Paleo recipes.  I […]

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    BEYOND THE ATHLETE: Alison Welch

    Athlete: Alison is a fairly new member to 717, if she looks familiar it may be because she was featured in the piece that ABC27 News did on us in January!  Alison has definitely taken a sip of the CrossFit Kool-Aid, she is committed to working her weaknesses and reaching her full potential as an athlete. […]

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  • EASY PEASY LEMON SQUEEZY

    Crossfit is hard.  We all know that.  17.1 was a prime example!  But every once in a while, we might see a WOD that doesn’t look too bad. HAHA.  Those are usually the ones that kick our butts the worst.  Well this recipe really is easy.  And it’s delicious.  It’s a “dump” recipe .  The […]

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    717 CrossFit Open Team Extravaganza

    So the big question is WHY…why should you register for the Open if you have no hope or desire to go to the CrossFit Games?? 1.  YOU ARE GOOD ENOUGH.  They have both a RX and a scaled version of the workouts, as well as workouts for each Masters category.  Check out the archive of the […]

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  • Cafe 717: Steaming Bowls of Soup Weather

    So far the weather has been rather mild for winter, but it seems to be taking a turn for the chillier side.  There is even snow in the forecast as I write this.  That is the perfect time to try some hot and yummy new soup recipes.  I am particularly found of these two.  I […]

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    BEYOND THE ATHLETE: Sara Wright

    Athlete:  Sara has been known to get up at the crack of dawn for the 5:30am class, but she also frequents classes in the evening so may have been lucky enough to already have met her!  Sara has been working hard at mastering the Olympic Lifts in her short time at 717.  Sara has a […]

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  • Barbell Etiquette

    Barbell etiquette is something with which everybody should be familiar. We have good quality bars and plates at CrossFit 717 and we want to keep them in good shape. If you take care of the equipment, the equipment will take care of you. Not sure of your barbell etiquette? Here are the basics. In general […]

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    Get on track with food tracking apps and a healthy crockpot recipe!

    Contributed by Lisa Luft Here we are again. January. Resolution month. At least we have the exercise one down. 🙂 If you are looking to shed a few pounds, a calorie counting app would be a very helpful tool to achieve that. There are several good options to choose from. LiveScience did a comparison of […]

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  • BEYOND THE ATHLETE: Wendy Hazenstab

    ATHLETE:  Wendy is a staple at the 9am Sweatshop Class during the week.  Wendy has developed into one tough athlete.  Her determination and work ethic have helped her to become stronger, faster and fitter since she joined 717.  She would stay past the class time to finish long WODs when she was a newbie, and […]

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    Cafe 717: Food as gifts for the Holidays

    As you continue to come out of your carb-enduced Thanksgiving coma and your neighbors start to put up all varieties of tacky Christmas decorations, I’m going to focus this month’s food blog on some recipes that can easily be used for gift giving. All of them happen to be Paleo, but your friends and family […]

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  • BEYOND THE ATHLETE: Richard Krott

    ATHLETE:  Richard Krott is an evening Sweatshopper turned sometimes Crossfitter.  He is becoming more interested in the illustrious barbell day by day, pretty soon I suspect he will be hooked!  Richard is a man of many talents, read below to learn more about him!  I am sure many of you will find you definitely have […]

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    Holiday 2016 Apparel Orders

    These items are NOW available on our website for purchase.  These items will be for pre-order, with a limited quantity of additional inventory being ordered.  Some samples are available at the box to try on. Be sure to place your order by December 7 to ensure your purchase and have guaranteed delivery before the holidays! […]

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  • BEYOND THE ATHLETE: Whitney Stock

    ATHLETE:  Whitney is an evening Sweatshopper, she is fairly new to 717 but she certainly has already made her mark.  She didn’t waste any time in volunteering to help keep score at a FNL event and to give her time at the Battle.  She even had her first experience with a barbell at the Ladies […]

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    Cafe 717: Thanksgiving Stuffing

    Contributed by Lisa Luft Halloween is over and hopefully the temptation of all that candy went with it. But November poses a different kind of threat to derailing your nutrition goals. Thanksgiving is the most food focused holiday in my opinion. And it isn’t just food, but usually very heavy comfort food. Here are some […]

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  • SugarWOD: How to…

    Ready to start tracking your workouts?  Recording your max lifts?  Want to get the Workout of the Day pushed right to your phone so you don’t have to constantly check for updates waiting for it to be posted?  THEN START USING SugarWOD TODAY!! Below are some helpful tips to get you started with the basics for […]

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    Cafe 717: Baked Banana Protein Oatmeal

    Contributed by:  Lisa Luft We all know that nutrition is vital to achieving our fitness goals. We have to fuel our bodies properly for optimum performance. But it is one thing to know it and another to implement it. Everyone has a different opinion on how to best do that – paleo, macros, zone, etc. […]

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  • BEYOND THE ATHLETE: Chinmay Kalnawat

    ATHLETE:  If you haven’t met Chinmay you probably aren’t around at 7pm.  Chinmay is a regular in the late evening class (and occasionally on Thursday mornings).  Just like all of us he has a busy schedule but he finds his way to 717 most nights.  Chinmay loves Friday Night Lights, and always has that infectious […]

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    BEYOND THE ATHLETE: David DeManincor

    ATHLETE:  If you haven’t had the privilege of meeting David yet, stop in a 4pm class nearly any day and you will be sure to find him.  Just look for the guy wearing the baseball hat.  David is a pleasure to coach, he works harder than anyone, is always willing to take your advice, and […]

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  • CrossFit 717 Kids Fall 2016 Session

      Looking for something fun and active for your youngster? Check out our website for more information: http://crossfit717.wpengine.com/our-programs Fall Session starts on Wednesday, September 7 Mondays and Wednesdays from 5-5:45pm Ages: 7-12 $129 for 16 sessions Sign up HERE

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    BEYOND THE ATHLETE: Marissa Butz

    ATHLETE:  Marisa is part of the night crew.  You can find her frequenting Sweatshop and CrossFit Classes, sometimes both in the same night 🙂  Marisa’s hard work and commitment to coming to the box has been paying off.  Just last week she did her first two RX WODs!  Marisa prides herself on perfect form, her […]

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  • Battle Royale 2016 Workout Information

    Detailed standards for the 2016 Battle Royale workouts!

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    BEYOND THE ATHLETE: Alicia Hubiak

    ATHLETE:  This month’s BTA profile is all about Alicia Hubiak.  Alicia walks in to 717 nearly every night (unless she is cat sitting) with a HUGE grin on her face.  Running may not be her favorite thing but she still shows up and attacks the workout head on.  Make sure you take some time to get […]

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  • BEYOND THE ATHLETE: Lauren Donahoe

      ATHLETE:  This month’s Beyond the Athlete spotlight is Lauren Donahoe.  The timing of this post is coincidental because this will be her last month at 717.  We are excited for the new career opportunity that Lauren has through Select Medical at the Latrobe Hospital, but we are sad to see her go.  Despite her […]

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    BEYOND THE ATHLETE: Jessica Bytof

    ATHLETE:  Jessica is a regular evening athlete, she can be often found with her swolemate, Alicia.  She lights up the room with her smile (even post-WOD!).  If you haven’t met Jess, you can catch her rolling out after class, you won’t be disappointed! 1.  Where did you grow up? Mechanicsburg PA 2.  What is your […]

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  • BEYOND THE ATHLETE: Debra Egli-Flanagan

    ATHLETE:  You can catch Debra in with the lunchtime crew.  If you’ve been to class with her then you probably know who she is, because if she hadn’t met you before she would certainly introduce herself to you!  Debra is friendly, outgoing and a great ambassador for 717! 1. Where did you grow up? Danville, […]

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    Expansion to the CrossFit 717 Ownership Team

    #717nation, To our members who drive us and inspire us each and every day; To our colleagues who challenge us to achieve perfection; To our community for whom we spend countless hours devising ways to serve you better; And to our competition… 3 … 2 … 1 … GO! If one word encapsulates the very foundation of CrossFit, […]

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  • BEYOND THE ATHLETE: Brinton Motto

    ATHLETE:  You can always count on Brinton for a fist pound…he brings a smile to every class and is eager to learn and improve.  He is a strong, explosive athlete with a ton of potential!  Brinton has been a staple at 7pm, but you can also find him popping in at lunch sometimes! 1. Where […]

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    BEYOND THE ATHLETE: COUPLES EDITION

    ATHLETES:  For the Valentine’s Day Edition of Beyond the Athlete we are interviewing one of our many 717 couples!  Alex Mullins and Ashley DeMauro have been staples at 5:30am for as long as they have been members.  Ashley was an original 5:30am Sweatshop member before she transitioned to the early morning CrossFit class.  Their romance […]

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  • Good Luck at Cupid’s Revenge IV: Tough Love

    Best of luck to all of the competitors from 717 who are headed to the Cupid’s Revenge IV: Tough Love competition this weekend!!  If you are planning to come out and support your coaches and fellow members here is some info! WHO IS COMPETING: WHERE:   Spooky Nook http://www.spookynooksports.com ($5 parking) SCORES:   http://conquest2.sweatworks.net/events/56b898b537f2a7f1695934ae/questbox SCHEDULE: […]

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    What is the Crossfit Open and why should I register?

    The Crossfit Games season begins with the online Open. Registration is open to all comers. All you need is $20, and the will to compete in the five-week, five-workout competition. More than 272,000 people from around the globe competed in 2015. As the largest CrossFit community event of the season, the Open ties together athletes […]

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  • BEYOND THE ATHLETE: Andrew Wagenheim

    ATHLETE:  Andrew Wagenheim, or “Andy”, has been a member at 717 for nearly a year.  Andy has been known to push through the toughest WODs…he has one of the best “pain” faces you will ever see.  Andy can be seen in the morning, at night, in Sweatshop or Crossfit, on the weekends…he gets in whenever […]

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    NEW SWEATSHOP CLASSES & ENDURANCE WOD

    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 […]

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  • BEYOND THE ATHLETE: Gina Davis

    ATHLETE:  Gina Davis has been a member at 717 a little less than a year and she has found a real passion for CrossFit.  She regularly attends CrossFit classes, Running Club and just recently experience A TON of success with the Team Better Body Challenge.  Gina has been pushing herself to achieve new things on […]

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    BEYOND THE ATHLETE: Corey Losch

    ATHLETE:  Corey Losch is a staple in the lunchtime class, he travels with his mom, Pam, about an hour each way to be a 717 member!  Corey is a hard working and competitive athlete who participated in the Battle Royale this summer and earned the True Grit Award for his sportsmanship and commitment to helping […]

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  • Team Better Body Challenge

      Time to add some twists to the good ole’ Better Body Challenge and make it just in time for Thanksgiving! Teams of 2 (Nothing like having a partner hold you accountable) Scoring (BF%, Lean Muscle Mass, Daily Macro Tracking, Attendance, Meetings, and of course, the Before/After pic) Individualized macro plans with mid-point adjustments Total […]

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    BEYOND THE ATHLETE: Paul Bruno

    ATHLETE:  Paul Bruno…Paul has been a mainstay at 717 for almost 2 years.  Paul has a contagious smile and the heart of a lion…he will push through anything you put in front of him!  Read on to learn more about Paul.  Stop by an evening Sweatshop Class and you will likely have the chance to […]

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  • BEYOND THE ATHLETE: Brandi Myers

    ATHLETE: Brandi Myers….Brandi is an avid Sweatshopper who has been coming to 717 for almost 2 years!  You can catch her during the evening classes or even at Running Club on Thursday nights! Read on to learn more about this awesome lady! Where did you grow up? Mechanicsburg What is your athletic background? I really […]

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    BEYOND THE ATHLETE: Naomi Sacks

    ATHLETE:  Naomi Sacks (soon to be Grimes) joined 717 in 2015 after her and her fiance (Russ) moved to the area.  I believe that they came to WOD before they even unpacked…  Naomi and Russ will be tying the knot next month!! 1. Where did you grow up? The wonderful Schnecksville, PA 2.  What is […]

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  • The Importance of Play

    “Just Play. Have Fun. Enjoy the Game.” -Michael Jordan Before we started 717, we were all doing CrossFit.com workouts.  I just got out of the military, and moved back in to my mothers house. I even slept in my childhood bedroom. I came from Wright Patterson Air Force base, where I helped establish an affiliate. […]

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    BEYOND THE ATHLETE: Jacqueline Freitas

    ATHLETE:  Jackie Freitas.  Jackie is a staple in the evening Sweatshop Classes, she has been a member for almost two years!  Are you a Steelers fan?  Then you may have something in common with Jackie 🙂 Where did you grow up? I was born in upstate New York, where we lived until I was 10, […]

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  • BEYOND THE ATHLETE: Allison Noll

    ATHLETE:  Ali Noll Ali is a member of the 5:30am class.  She is a newer member of the box but she is already making great gains as a Crossfitter!  You will learn more about Ali’s other athletic endeavors if you read below!  Ali is a hard worker with a great sense of humor 🙂 1. […]

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    717 Rules of the Land

    Whether you are new to CrossFit or you are a 5 year veteran it is helpful to remember some key points to making our “Box” the best it can be.  The bottom line is that we are not just a “GYM”, we are a community and everything we do potentially impacts others. Follow these few […]

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  • BEYOND THE ATHLETE: Brian (BT) Tavares

    ATHLETE:  BRIAN (BT) TAVARES Brian is one of our members that dates back to the “old box”, you can find him in the evenings lifting HEAVY weight or crushing WODs.  BT’s secret to success is pizza 🙂  Read on to learn more about him…if you see him tonight be sure to wish him a Happy […]

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    The “717 Macros” Diet: Part 1

    Written by Sean Ireland Disclaimer: I am not a licensed dietician or medical professional. I am simply a guy who has spent a large majority of his life in the sports and fitness world. Through this, I have accumulated a ton of knowledge and life experience by using myself (and some brave others) as guinea […]

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  • Why Can’t You Overhead Squat?

    Written by Lauren Salerno According to Greg Glassmen, “The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an […]

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    Classes Cancelled Today

    We’re shutting down for the day. Stay safe everyone! Home workout list… http://crossfit717.blogspot.com/p/vacation-wods.html

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  • Beyond the Athlete : Joe Adams

    ATHLETE : JOE ADAMS Have you ever walked into 717 and seen a guy doing Armless Rope Climbs? Or completing Fran in 26 seconds? Or Turkish Get Ups with the barbell… vertical. If not, Joe Adams is the guy, always creating ways to make the workout just a little bit harder, or even impossible. He’s […]

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    Friday – 11/14/14

    Tonight is our Endure for a Cure Event!  All proceeds will be going to the PA Breast Cancer Coalition. Registration begins at 5:30pm, Opening Ceremony will begin at 6:00pm! *Workout:  Grace, Isabel or the Family WOD *Paleo Bake-off (bring cash to sample treats and vote for the tastiest one!) *Prettiest in Pink *Raffles ($1 per […]

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  • SIGN UP FOR ENDURE 2014!

      ENDURE FOR A CURE 2014 Nov 14th, 2014 Registration begins: 5:30PMSIGN UP HERE!!!!!!!!   717’s Annual Breast Cancer fundraiser is less than one month away! SIGN UP TODAY and join us in WODing away cancer one clean and jerk at a time!!! Prettiest in PINK: YES, everyone will be wearing pink! Wearing it as […]

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    Free Yoga!

      Totally Free Yoga session on Sunday’s at 9am! Our teacher is Rachel, a YogaFit Certified instructor who’s looking to make a home at CrossFit 717. She loves doing CrossFit herself and knows how beneficial Yoga can be in our fitness toolbox. Rachel’s Yoga classes will be a mixture of challenge and relaxation. Each class […]

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  • Chrispen Regionals Schedule for Friday

    Get Jamie’s schedule and watch on the a LIVE stream

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    Child Care Now Available!

    Unable to workout as much as you’d like because of busy family schedules? Enjoy a worry free workout today!

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  • Morning Classes Cancelled!

        Sorry everyone,I just realized I sold the Jeep.  Our driveways a hill, and we can’t get out, as I’m sure some of you have the same problem. Morning classes are cancelled for today.  Sorry for the late notice. -Dan

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    Probiotics – There’s WHAT in my gut?!

    “The food industry’s answer has been to add probiotics back to foods that traditionally provided them and many that have not”

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  • Carb Cycling Keynotes

    Presented by Karen Polensky, MS, RD, LDN, CDE

    CrossFit 717 Advanced Topics Nutrition Seminar

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    Carb Cycling : Open to Public – 717 Nutrition Seminar

    Wednesday, July 17 – 6:30-7:30

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  • Tips for The Perfect Hard Boiled Egg

    Here are my tips for perfect hard-boiled eggs…

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    717 Endurance – Team USA Long Course Worlds recap

    Team USA athlete and 717 Endurance Head Coach Mike Hebe lays out the ups and downs of being a triathlete in his latest race with Team USA Belfort in the 2013 ITU Long Course World Championships Triathlon.

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  • 717 Nutrition Coaching: How Much Does Body Composition Matter?

    How much does body composition (aka body fat percentage) really matter? That depends on what your goals are.

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    Jump Start Seminar Handouts

    These handouts are from Karen Polensky’s “Jump Start Seminar” on 5/29/13.

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  • Nutrition Coaching – Free Jump Start Seminar

    Free Nutrition Basics Seminar to Set a Goal, Choose a Plan, and Get Started! – Presented by Karen Polensky, RD, CDE

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    Snatches 101 – Saturday, May 25th

    Snatches 101: Love it or hate it. Practice does not make perfect. Perfect practice makes perfect. Don’t confuse it. Saturday, May 25th @ 11am

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  • Battle of The Pike

    The Battle of the Pike will be Central PA’s first competition where CrossFit athletes from all across the state will meet in the middle to battle it out.

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    717 Nutrition Coaching – Snack Ideas

    As requested, here’s a list of a few ideas, many coming from 717 members!

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  • 717 Nutrition Coaching: Kick-off special 25% off!

    Discount code inside…

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    Saturday – Alex For Autism

    CrossFit 717 will be hosting Alex for Autism today, a fundraiser for the Autism Society of Great Harrisburg. We will run multiple heats of the WOD “Alex” through the day. We will have a regular division, a family division for kids 8-15 y/o that are familiar with the movements, all leading up to the final Rx+ division. […]

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  • Logan’s Run Today! All Classes Canceled!

    WOD

    Logan’s 5k Run & Walk

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    Saturday – Nutrition Seminar/Team WOD

    WOD
    Teams of 4 complete for time:

    200m Prowler Push (270#), Then…

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  • Nutrition 101: When food is more than fuel…

    Do you have emotional ties to food? Of course you do! By the age of five…

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    Monday – “Alex” for Autism

    Alex For Autism Saturday, April 20, 11am-3pm: CrossFit 717 will be hosting Alex for Autism, a fundraiser for the Autism Society of Great Harrisburg.  We will run multiple heats of the WOD “Alex” throughout the day.  We will have a regular division, a kid’s WOD, all leading up to the final Rx+ division. Rx+ division […]

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  • Thursday – Endurance/Game day prep

    This WOD will be about a little game day prep. The day before an event it is always good to do some openers, and build confidence.

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    Nutrition 101: Is 30 days enough for change?

    Suggestions:
    1. Make a specific change and stick with it so you can evaluate at end of the challenge. As much as I’d love to give you…

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  • Tuesday – CrossFit Open Starts Tomorrow!

    WOD

    10! for time:

    Ball Slams
    Hand Release Push Ups
    100m Sprint (Between sets)

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    Saturday-Hero Run and Kick Start Meetup @ 11am

    Hidalgo

    For Time:
    Run 2 miles
    Rest 2 minutes
    135 pound Squat clean, 20 reps
    20 Box jump, 24″ box
    20 Walking lunge steps with 45lb plate held overhead
    20 Box jump, 24″ box
    135 pound Squat clean, 20 reps
    Rest 2 minutes
    Run 2 miles

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  • Nutrition Progressions – Kick Start

    “While it is certainly possible to make the jump from a standard American diet (aka SAD) directly to a full-on Games-worthy Paleo diet, it’s not easy.

    Think progression.” -KP

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    New Website

    Our website is currently getting a face lift, and probably many more over the next couple weeks.  Hopefully this won’t cause too much of a headache.  Our old site will still be up, but under a different name.  So,if you still want to snatch some old pics visit our old site at crossfit717.blogspot.com

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Mobility Blog

  • Monday – 10/6/14

    Congratulations to Maria Bruno for her painting being voted the “best” from the Ladies Wine and Paint Night!  Now that the voting is closed, all of the ladies can take their paintings home. Strength A 1RM Deadlift WOD AMRAP 15 2 Burpee MU 4 Double Russian KBS (24/16) 8 T2B 200m Sandbag Run

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    “How to Run Away from Running Injuries” – Seminar on October 30th

    “By most estimates, nearly 70 percent of runners will become injured.”

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  • The Hip and Squatting: Work on Rotation Both Ways to Go Deeper

    I wanted to touch on something we’re seeing frequently at the gym, and I get regular questions about this…

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    The Shoulder and Hip Should Move the Same

    On our first post here, we’re going to talk about what I think is the second most important concept in regards to our movement and training – proper shoulder and hip movement.

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  • Monday – 5/13/13 Fran and 717 Sweat Shop

    717 Sweat Shop introduction

    &

    Fran

    21-15-9

    Thrusters (95/65)

    Pullups

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    Movement Screening & Seminar – 4/30/13

    This will be the very first event of CrossFit 717’s Movement and Mobility Program!

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  • Ronay

    Ronay Skill/Strength 5×2 Hang Snatch — technique work Then… Backsquats 75% x 3, 80 x 3, 85 x 2, (90×2)2 Post WOD Tabata Row WOD 5 Rounds: 10 KB Snatch (R) 10 KB Push Press 20m Prowler Push (inside, loads will vary) 10 KB Snatch (L) 10 KB Push Press ~Rest 30 seconds between rounds

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    In Hebe’s absence

    In Hebe’s absence (He won’t be in today due to his work schedule), we thought we could goof off for a Thursday instead. So, for today’s class, do ANY benchmark WOD you choose.  Pick Karen, pick Cindy, pick Nancy, or pick all three….  It’s up to you.  Maybe even go for a spot on the […]

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  • Killing the Fat Man: Episode 4

      [youtube http://www.youtube.com/watch?v=wp0a0it36rw&fs=1&source=uds]   Killing the Fat Man: Episode 4 Skill/Strength Pistol Practice Post WOD Deadlift 6×2 @ 85% with 60 seconds rest between sets. Tabata Row *Some of you have been getting this in daily!  Keep up the good work. WOD EMOM 20 Odd: 2 Squat Cleans or 3 Power Cleans *LIII @ 85%, […]

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    WOD

    SKILL/STRENGTH 10 Minutes – Shoulder Mobility 10×2 Push Press @ 85% WOD Rx 4x 3:30 Minute Rounds: 5 Muscle Ups 15 Box Jumps (30/24) 1 Rope Climb 25 Double Unders AMRAP Toes to Bar -Rest 1 Minute between rounds. Final score will be total reps of T2B. Scale any movement if you get to a […]

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  • I cannot say enough how PROUD I am of everyone

      I cannot say enough how PROUD I am of every one who stood up on that platform this past Saturday and lifted.  For some, it was a nerve racking experience, which pushed their comfort levels.  For others, its adrenaline driven pressure brought out the best. You guys blew us away with your intensity, devotion, and attitude. […]

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    Today’s Weightlifting Meet n’ Eat

    Today’s Weightlifting Meet n’ Eat We’ll begin our meet around 12pm today.  If you want to lift but did not put your name on the sign up sheet, please do so before 11am.  Our idea behind the “eat” portion of this is just finger food.  Nothing fancy, just some energy boosters for the lifters and […]

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  • The Professor Hoss

    The Professor Hoss Skill Goat work or Shoulder Prehab.  Try the following: [youtube http://www.youtube.com/watch?v=ACAz6HFj1xE&fs=1&source=uds] WOD 5 sets of AMRAP 3 with 1 minute rest between sets: 4 Push Press (145/105 or Scale to 70%) 6 Burpees 8 Backsquats 10 Bar Hops (Over and back = 1) *Start next set where you left off.  Score is […]

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    Happy Valentines Day!

    CF Endurance WOD Part 1 EMOM+1 Kettlebell Clean & Press to each side2 Prisoner squat (Air squat, with hands clasped behind your head) At failure drop down one rep scheme and continue until last person finshes. Everyone will finish at the same time.ex) If I fail at five rounds, I will continue doing four rounds […]

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  • Killing the Fat Man: Episode 3

    [youtube http://www.youtube.com/watch?v=vx1uDnqV90E&fs=1&source=uds] Killing the Fat Man: Episode 3There are 12 people signed up to lift in this Saturdays Mock Meet ‘n Eat.  Remember, this is a very low pressure way to show off what you’ve been working for.  I’ll explain everything that morning, from how to warm up for a weightlifting meet, to the rules, […]

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    Jen G. making a PR 138lb Snatch look easy!

      Jen G. making a PR 138lb Snatch look easy!  Dedicating all the time and hard work pays off. She is now the first female officially allowed to use Jamie’s Eleiko bar!   SKILL Flight Simulator 12 Minute to get as far as you can: Double Unders 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Rules: 1. You must complete each set […]

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  • Oly Class tonight and Schedule Changes

    Love Saturday mornings Schedule changes Most of these changes are additions of Open Gym times.  We can now offer Open Gym from: M-F *730-9am.   T/Th 4-530pm Saturday 11am-1pm *We turned the 730am class into an Open Gym for the remainder of the Winter.  This will allow us to offer other possibilities between the hours […]

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    U.S. Marine Corps Lance Corporal Philip P. Clark

    U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother […]

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  • Happy Birthday Coach Robinson!

    Happy Birthday Coach Robinson! If you don’t know Sean, he’s the head coach of the West Shore United Rugby club.  He’s a true leader, and a phenomenal mentor to his rugby boys.  He can be seen pushing right beside them through each and every workout for the past 3 years.  Hats off to you Coach, […]

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    CROSSFIT ENDURANCE

        CROSSFIT ENDURANCE “Make no doubt, our program is not easy, but we believe the journey is part of making the results more rewarding. Our design is to maximize you as an athlete and to elevate your fitness.” Read more about our CrossFit Endurance training here Skill 1k Row TT (time trial) After a […]

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  • Adding more Open Gym times

    A question was posted on possibly adding more Open Gym times on our Facebook page CrossFit 717 Facebook If you don’t have a Facebook account, please let one of the coaches know your opinion.  No promise is being made to implement all suggestions, but we will weigh the options and see what we can do. […]

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    CrossFit H20 (swimming) WOD’s

    Starting this week, the CrossFit H20 (swimming) WOD’s will be moved to Tuesdays at 7pm!!  We hope this move will allow more people to get into the pool and get some swim time in.  Also, this is now FREE for any CrossFit 717 members.  Take advantage of an expert swim coach while you can! Skill […]

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  • Killing the Fatman: Episode 2

    Killing the Fatman: Episode 2 [youtube http://www.youtube.com/watch?v=KezooC9DQDM&fs=1&source=uds] Strength Backsquat 5×5 across @ 85% Post WOD 4×15 rear delt band work 4×15 Hang Muscle Snatch (use bar only) WOD Complete 3 rounds for time: 10 KB Swings – 2/1.5 10 Squats with KB in rack position – right 25 yard One Arm Farmer Walk with KB […]

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    Happy Birthday Lynds!

    Happy Birthday Lynds! WOD Team of 2…

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  • Mock (Olympic) Weightlifting meet

    On Saturday, February 16th we will hold a mock (Olympic) Weightlifting meet.  It will not be competitive, but will give everyone a taste of lifting “on stage”.  We’ll be simply breaking it up into a male and female division. It will begin after the Saturday Team WOD and start off with our females.  We’ll try […]

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Cafe 717

  • Pot Luck Pleaser

    Thanksgiving is a group effort.  Most hosts expect help from their guests to produce the massive amounts of food consumed on this particular holiday.  So it’s always good to have some great casserole recipes in your arsenal.  But I have to warn you that this one isn’t completely paleo. It has cheese and wine.  So […]

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    The flavors of Fall

    This is absolutely my favorite time of the year!  Although I prefer more seasonal temperatures.  The colors, the crunch of leaves under your feet, sweaters, baking and Fall flavors.  Personally, I am not a huge fan of pumpkin, but I know that many of you do.  So I started with a recipe for Paleo Pumpkin Snickerdoodles. […]

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  • Cafe 717: Prize Picnic Recipes

    With Fourth of July picnics right around the corner, here are a two of my favorites to bring to any kind of potluck or picnic – Southwestern Chopped Salad with Cilantro Dressing and Easy Hummus Without Tahini. The hummus is great to have in your repertoire, because it’s easy to keep the ingredients on hand. […]

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    Cafe 717: Strawberry Shortcake Bars

    June Cafe 717

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  • Super Fresh Spaghetti Squash Topper

    Contributed by Lisa Luft When trying to eat healthy, you can look to old pasta favorites with a new eye for the possibility of substitutions.  It is easy to use spaghetti squash where ever angel hair, fettucine or spaghetti etc is used.  And in time for Cinco De Mayo – I also use it as […]

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    Volunteer to make Easter Dessert!

    This recipe is delicious and looks very “springy”.  Your friends and family won’t even realize they are good for them, as far as desserts go. I made these years ago for a 717 event and they were very well received.  They are pretty easy and the ingredients aren’t ridiculously expensive like some Paleo recipes.  I […]

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  • EASY PEASY LEMON SQUEEZY

    Crossfit is hard.  We all know that.  17.1 was a prime example!  But every once in a while, we might see a WOD that doesn’t look too bad. HAHA.  Those are usually the ones that kick our butts the worst.  Well this recipe really is easy.  And it’s delicious.  It’s a “dump” recipe .  The […]

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    Cafe 717: Steaming Bowls of Soup Weather

    So far the weather has been rather mild for winter, but it seems to be taking a turn for the chillier side.  There is even snow in the forecast as I write this.  That is the perfect time to try some hot and yummy new soup recipes.  I am particularly found of these two.  I […]

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  • Get on track with food tracking apps and a healthy crockpot recipe!

    Contributed by Lisa Luft Here we are again. January. Resolution month. At least we have the exercise one down. 🙂 If you are looking to shed a few pounds, a calorie counting app would be a very helpful tool to achieve that. There are several good options to choose from. LiveScience did a comparison of […]

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    Cafe 717: Thanksgiving Stuffing

    Contributed by Lisa Luft Halloween is over and hopefully the temptation of all that candy went with it. But November poses a different kind of threat to derailing your nutrition goals. Thanksgiving is the most food focused holiday in my opinion. And it isn’t just food, but usually very heavy comfort food. Here are some […]

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  • Cafe 717: Baked Banana Protein Oatmeal

    Contributed by:  Lisa Luft We all know that nutrition is vital to achieving our fitness goals. We have to fuel our bodies properly for optimum performance. But it is one thing to know it and another to implement it. Everyone has a different opinion on how to best do that – paleo, macros, zone, etc. […]

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Arena 717

  • Tuesday – 4/14/15

    Crossfit 717 is pleased to announce “Arena 717”, supplemental programming to our daily WODs for those members looking to make Crossfit a sport!  If you did not receive an email with the details on this programming, please contact your coach!  If you read through the details and are ready to make a commitment, send an […]

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