Monday Morning Class schedule change!!!

The 8:00am and 9:00am classes have to be canceled for tomorrow.  The 6:30am class will be the only morning class for Monday, 1 August. 

We apologize for the late notice.  All the coaches are either on vacation, at work, or in school. 

Open gym/Yoga today

Todays Open Gym is from 10-12.  Then Kara will be holding another Yoga class starting at 12.  Come on out and get your Sunday started right!

Weekend Events and Updates

Besides the Crossfit Games (get your butt on the computer and check out the worldwide Crossfit community that you are now a part of), here are some more weekend events we're all excited about.

-  Today, one of our favorite athletes had surgery to zap a benign growth in her sinus cavity.  Everything went great, and her spirits are as high as always.  We're relieved everything went well for you Angel.  Rest up, and we'll see you soon!

- Tonight, Tim Blasco, aka "Ballz", invited everyone over for a Yard Game party at his place.  There will food and various adult beverages, and of course fierce competition over lawn darts.  Not sure if those are legal anymore, but we're talking about Ballz here.  It will start at 4pm and last until whenever.  You're more then welcome to bring drinks and food if you want.  His address is on Facebook and will also be written on the whiteboard at the box. 

- Sunday, Kara will be hosting another Yoga class @ 12:00.  Open gym this week will be from 10:00-12:00.  If you missed the one from last week, you'll definitely want to hit this one.  Besides having a great mobility checkup, she'll teach you breathing techniques and other stretches you didn't know existed.  As always, she'll be excepting donations to her charity of choice, the Harrisburg Humanes Society.  If you haven't gotten a facebook friend request from her dog Piper, you probably soon will.  Love you Kara, and thanks for providing us with this oppurtunity!! 

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

WOD

"AdamBrown"

Two rounds for time of:

• 295 pound Deadlift, 24 reps
• 24 Box jumps, 24 inch box
• 24 Wallball shots, 20 pound ball
• 195 pound Bench press, 24 reps
• 24 Box jumps, 24 inch box
• 24 Wallball shots, 20 pound ball
• 145 pound Clean, 24 reps

WOD

Yeah, we do pullups...

WOD

3 Rounds for Time:

5 Tire Flips

10 Push Jerks (135/95)

15 Ring Pull-Ups

200m Farmers Carry (1.5pd)

WOD

Skill3 rounds no time element
7 Handstand push-ups
2 Rope climbs
l-sit- 30 seconds

WOD- score total reps after runs for score
2:00
Run 150m
max reps wallball
rest 1:00
2:00
Run 150m
max reps kettlebell snatch 53/35
rest 1:00
2:00
Run 150m
max reps V-ups
rest 1:00
2:00
Run 150m
max reps kettlebell swings 53/35
rest 1:00
2:00
Run 150m
max reps barbell thrusters 45/30
rest 1:00
2:00
Run 150m
max double unders

WOD

WOD

15min amrap

3 Overhead Squats (On the heavier side but must be able to snatch or clean and jerk bar overhead…no racks)
6 C2B Pullups
9 Pushups

Dear CF717 family,

I want to start off by thanking everyone who attended the afternoon classes yesterday for your patience.  “Linda”, aka “3 bars of death”, is a great WOD that really tests you strength, stamina, and mental fortitude.  It’s not a WOD you can do anywhere, and is one of the reasons we love Crossfit.  Logistically it was tough, but we pulled through with only minor frustrations.  Anyone who couldn’t get the WOD in yesterday due to the class size is encouraged to come in after today and replace it with that days WOD. 

This is a great example of how important the sign-up sheet is.  We love all of you, and want to provide you with the best WOD, coaching, and equipment available.  It’s much easier for us to do that when we know your coming so we can prepare in advance.  A WOD like Cindy is beneficial in many ways, but Crossfit 717 will not become a bodyweight gym to appease the masses.  We will provide you with the best well-rounded programming and training we can offer.

If anyone forgets to sign-up for that day, no problem.  Come on in, but please be aware that if equipment becomes limited, you may not be able to do the WOD.  Take a look around on the website for a WOD you missed recently, consult with the coach, and with their approval, WOD away.

Again, thank you for your patience.  We made this box for you, and through it all, we have nothing but gratitude and excitement about the family we’re building here at Crossfit 717.  Growing pains will be felt, but we learn from them, and will fix them to the best of our ability. 

WOD

WOD

For Time:

Run/Row 1200m

5 Rounds of

15 double-unders

15 Burpees

Run/Row 1200m

*Compare to March 2, 2011

WOD

WOD

"Linda"

10-9-8-7-6-5-4-3-2-1
For Time

• Deadlift (1.5x bodyweight)
• Bench Press (bodyweight)
• Clean (.75 bodyweight)

Kara's Yoga Class Today!!

Open Gym will be from 10-11, and Kara will be teaching a Yoga class for all of us at 1200.  She will be accepting donations for the Harrisburg Humanes Society. 

Jason K's Birthday WOD

Today is Jason K's 24th Birthday.  He likes long walks on the beach and cartoon network.  If you see this guy wearing a tshirt in the box somethings seriously wrong. 

On a more serious note, Jason has been progressing by leaps and bounds.  When he sets his mind to a goal, nothing stands in his way.  He's a guy that can always make you laugh, and will help you out no matter what.  Jason's been a member with us for a very long time, and we wouldn't trade him for anything.  Happy Birthday Bro!!

Keep an eye on facebook for his whereabouts tonight downtown.  Come on out, get a great WOD in, and meet up tonight for a birthday drink!

By his request...

WOD

"300"

25 Pull-ups
50 Deadlift @ 135
50 Push-up 
50 Box Jump @ 24" box 
50 Floor Wiper @ 135 (one-count) 
50 KB Clean and Press @ 36# (KB must touch floor between reps)
25 Pull-up

Gym Jones, trainer for the actors, going into depth on the WOD

WOD

Skill/Strength

Backsquat
1-10-1-20-1-30

WOD:

5 rounds:

10 backsquat
100m sprint
10 burpees
3 minute rest

Considering the heat index is around 110 today, the WOD is optional. 

WOD

WOD

"Amanda"

9-7-5 reps of:
Muscle-ups
Squat Snatch (135/95)

Sunday Yoga with Kara

(Correction on date)

Because of high demand, Kara has graciously offered to hold a Yoga class this Sunday at noon.  She will be accepting donations, which will go directly to the Harrisburg Humanes Society.  Kara is a phenomenal athlete, and includes Yoga regularly into her fitness program.  The range of skills learned through Yoga, such as mobility, mind/body awareness, and breathing techniques, will directly translate to improving your crossfit WODs.

So come out and join us this Sunday, 12:00pm at the box.  Open Gym will take place from 11-12. 

Thank you Kara!

WOD

Skill7 Rounds
3 Deadlifts every 90 seconds

WOD90 second rounds
Deadlift
1,2,3,4,5,6,7,8,9,10
- Run 150m
- Athletes choose weight ( 70-80% 3rm)
-13 Burpee penelty for rounds not completed under the 90 seconds done after WOD
- Example 1 deadlift run 150m rest the remainder of the 90 seconds, then 2 deadlifts, run 150m, rest remainder of 90 second round….. up to 10

WOD

WOD

The Air Force WOD

On the minute, every minute, perform 4 burpees. Fill in remainder of time with the following, in that order. 

20 Thrusters (95/65)
20 SDLHP
20 Push Jerk
20 OH Squat
20 Front Squat  

WOD

A big thanks goes out to Healy for throwing a great party for Hobbits birthday!  Your house is surprisingly still standing! 

Another person worthy of recognition is Zach.  If you see this guy around, pat him on the back.  During the Sunday Open Gym, he did 213 Handstand Pushups to make up for the days he missed in the 100 days of HSPU's challenge!!  Very impressive Zach.

WOD

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Open gym

The box will be open 11am till 1pm today. Start off National ice-cream day with a WOD.

Happy Birthday Hobbit/ Hero WOD

The Birthday boy himself dropping some knowledge at the Beginners class. 

Hobbit, also known by some people as Scott, will be celebrating his 29th birthday today.  Hobbit's been a great help with the Beginner program, a never ending ambassador of fun, and overall, a great friend to all of us.  Happy Birthday brother. 

Stop by Healy's house this afternoon for Hobb's birthday celebration.  There will be food, beer, and festivities.   

The WOD will be two-fold today.  At 9am and 10am, we will be doing a Hero WOD.  This Hero WOD has special meaning to one of our Crossfitters, Carmen.  His home box will be holding a fundraising memorial workout today as well, and we are honored to be part of it.  We will be accepting donations for the Stoddard Memorial Scholarship Fund and Disposable Hero Project.

At 11am the box will change gears and start to celebrate the Hobbs Birthday early.  We'll be holding our very first Hooverball tournament.  Hobbs has been begging to play Hooverball since we first met, and knew it was the only WOD he wanted on his birthday.  So come out, Do the Hero WOD, and stay for a game of Hooverball. 

9am and 10am WOD

"Stoddard"

50 Box jumps (24/20)
40 KB swings (1.5/1)
30 Med-ball cleans (20/14)
20 Shoulder to OH (95/65)
10 Tire Burpees*
20 Shoulder to OH
30 Med-ball cleans
40 KB swings
50 Box Jumps

*Perform a burpee in front of tire, jump on tire, then jump in middle of tire, jump back on tire, jump off = 1 rep

Sergeant First Class James Stoddard, 29, was killed in action on Sept. 30th 2005, when his Humvee rolled over en route to a firefight outside Kandahar, Afghanistan.  Stoddard was bases in Fort Bragg, N.C., 2nd Battalion, 504 Parachute Infantry Regiment - 82nd Airborne.

Sergeant Stoddard is survived by his wife Amy, his daughters, Megan Mackenzie, and his son James J. Stoddard III. 

11am WOD

"Hooverball"

The game is similar to volleyball, but is played with a Med-ball.  The losing team must do a WOD of the winner's choice at the end.  It's a great workout and a good time.

WOD

Kyle, Jason K., and Zach

WOD

800m Run
21 Pull-ups
21 Thrusters (95/65)
21 Kb swings (1.5/1pd)
21 Box Jumps (24/20)


600m Run
15 Pull-ups
15 Thrusters (95/65)
15 Kb swings (1.5/1pd)
15 Box Jumps (24/20)

400m Run
9 Pull-ups
9 Thrusters (95/65)
9 Kb swings (1.5/12pd)
9 Box Jumps (24/20)

WOD

Skill/Strength

After WOD
Prowler Push, 25m there and back, 6 rounds  (270/180)
rest as needed between rounds

WOD

Done in Tabata Format (8 cycles of each execise, 20 sec of work, followed by 10 sec of rest)

Tire Flips
Supine ring pull-ups
TGU sit-ups
Ring Pushups

*Supine ring pullups will be done face up with feet resting on box.
*Switch arm every cycle for the TGU Sit-up

WOD

Greg (lifting) and Joe (not lifting)

WOD

Endurance Workout:

Choose 1 of the following sports:
Swim: 1k
Bike:  20 miles 
Run:  10K
Row: 5k

Mapmyrun.com is a great resource for finding local routes for running and biking, or making your own.  Wildwood, by HACC, is a beautiful place to run if you have a chance.  You can pay a drop-in fee at the YMCA if you choose to swim. 

If you plan on Rowing, please be patient.  It may be a small wait time for the rower, but a great time to work on some skills and mobility. 

If anyone is interested in getting a group run, ride, or swim together, post on our Facebook page.  Have fun today!!

WOD

My good friend Shannon showing off some Crossfit skills while deployed to Kuwait.  She's a medic from Wright Patterson Ohio, and has been Crossfitting for around 1.5 years.  Stay safe Shannon!!     

Skill/Strength

Complex:
Power Clean
Hang Squat Clean
Front Squat

3x3


WOD

Elizabeth

21-15-9 of:
Squat Clean (135/95)
ring dips

Longer video, but worth the watch.

WOD

Healy

Skill/Strength

On the minute for 15 minutes:
2 Push Jerks ( 0:00-4:59)
2 Split Jerks ( 5:00-9:59)
1 Push/Split (10:00-14:59)

WOD

1000 Meter run with loaded barbell.  After every 200m, perform 15 Shoulder to Overhead.  Penalty for barbell touching ground is 5 burpees. 

*Load on barbell is athletes choice.  Ideally between 50-70% of 1RM press weight . 
*Shoulder to Overhead is Press, Push Press, Push Jerk, Split Jerk, and all variations from behind the neck. 
*Watch out for pedestrians, cars, and anything else you could kill or damage while running with a barbell.  Do not drop the weight on the pavement, or allow the weight to roll down the hill. 

OPEN GYM TODAY

There will be Open Gym today from 11am until 1pm.  Come out and make up a WOD you missed or work on some skills.

WOD

Skill/Strength

Zercher Squats
5-5-5-5-5

WOD

"The Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

WOD

Tiff with an awesome handstand hold

Skill/Strength

Deadlift

1-10-1-20-1-30

WOD

"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Team WOD event number 2.  95lb barbell carry for 1 mile.  

WOD

Skill/Strength

Back Squat
3-3-3-3-3

WOD

With a continuously running clock, do one pullup the first minute, two pullups the second minute, three pullups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

(Everyone will keep going until the last person in class fails to complete reps.  i.e. If you fail at the 10 minute mark, start over with 1 pullup on the 11th minute while the others continue)

Aldo's Birthday WOD

In honor of Aldo's 37th Birthday, we present to you...

WOD

"El Duce"

800 Meter Run

Then...

3 Rounds of:
3 TGU's (each arm @ 1.5/1 pd)
7 HSPU
9 Burpees (Jump to a target at least 1 ft above tip-toe reach)
37 Squats

Then...

800 Meter Run


Happy Birthday old man!! 

WOD

Skill 
1-Curtis P on the minute for 10 minutes

1- Curtis P is
1 Power clean
1 Lunge right leg
1 Lunge left leg
1 Push press

WOD
5- Curtis P 135/85
50- Double Unders
50 Ab mat sit-ups
4- Curtis P
40-Double unders
40-Ab mat sit-ups
3- Curtis P
30- Double Unders
30- Ab mat sit-ups
2- Curtis P
20- Double Unders
20-Ab mat sit-ups
1- Curtis P
10-Double Unders
10- Ab mat sit-ups

Happy 4th of July!!!

WOD

"Morrison"



U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.


50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Open Gym Cancelled and July 4th Hours

There will be no Open Gym today.  Also we will only have 2 classes on Monday July 4th,  a 9am Beginner class and a 10am CrossFit class. 

WOD

4 rounds for time of:

30 Hand-release push-ups
30 Kettlebell swings (1.5/1)
800m Run

Greg showing that age is just a number.

WOD

Tudd, Carmen, and Boggs



WOD

"Fran"

21-15-9 of:
Thrusters (95/65)
Pullups

Greg Glassman-The story of Fran