WOD

10 Rounds not for time of: 
1 RM Press
Max rep strict pull-ups
1 RM Power Clean

Check out Station 717 for some great posts ----------------------------->

And thanks to Jason K. for getting those rowers put together for us!!

Crossfit 717 will be celebrating its one year anniversary this saturday!

Remember these days?





We're throwing a special WOD in honor of Chief Jason Umberger, our very first member.  It's one of Paul's creations, so you know it'll be great.  We'll start grilling after the WOD with plenty of Paleo friendly treats.  If you want to bring some drinks, meat, side dishes, please feel free.

The WOD start time will be 11:00am.  Come anytime between 10:00am and 11:00am to hang out and get warmed up.  There will be no 10:00am Class that day.  The 0900 Beginner class will run as scheduled, but the Beginners are more then welcome to come to the 1100am WOD too.  If you do, please come a bit early so we can go over some more movements with you.

Like always, we encourage you to bring some friends and family.  Even if they don't work out, you can show off that Muscle-up and Handstand Push up you've been bragging about for so long.

This is for all of you.  We wouldn't be here today if it wasn't for your dedication.  Thank you!

WOD

5 RFT of:
8 Jerks (135, 85)
8 Hang Power Clean
8 Front Squat
8 Deadlift
250m Row

(Use same weight for all bar work)

Skill

OHS
3-3-3-3-3

WOD

3RFT of 10 OHS (135, 95), 50 D/U

Then... (yes, this is part of the WOD. e.g. not optional)

*2. Choose based off weakness:
1.  Endurance:  Run or Row 10 x 35 sec, 1:30 rest
2.  Olympic Lifting:  1. Heavy Snatch grip Push press + OHS, 2. Heavy Snatch Balance, 3. Heavy snatch
3.  Gymnastic:  1. 40 HSPU, 2. 40 Strict pull-ups (complete c2B if able)

Under Construction

Over the next week, the website will go under the knife.  ZenPlanner is up and running, so all the scheduling and contract related information will take place through there. We'll leave the Google Calendar schedule up for the next week.  Please start signing up for your classes in:

<<-------Zenplanner (left hand column)

We appreciate your patience through all this, and know it will provide a more convenient experience for you.  If you have any difficulties or suggestions, please let us know.

Station 717

Oswald Chesterfield Cobblepot (Sean) built a Crossfit 717 community blog specifically for us, the 717 community.

We're really exciting about this!  Anything and everything relating to the stuff we care about, from all his 717 pics (your new facebook profile picture), various articles, and our community events will eventually be there.  It's a place to go and talk about the latest and greatest things in our box. Who's throwing the party this weekend, which Inov-8 shoe should I buy, and what's happening around the Crossfit 717 and worldwide community.   

If you have any ideas or are interested in contributing (from writing articles to making videos), Please see Sean.

The permanent link is located at the top of the right hand column.-----> 

The Mid-atlantic Hopper is not far away (November 12-13)

If you're still interested in being on the CF717 team, lets get together this Sunday and do a team WOD.  After, we can go grab some food and make a schedule for the next month.

Now... Onto the WOD

WOD

"Cindy"

AMRAP 20:
5 Pullups
10 Pushups
15 Squats



This Saturday is Crossfit 717's One Year Anniversary! 

Come join us for a special workout in honor of our first member, Chief Umberger, followed by a cookout. 

WOD

4 RFT of: 6 DL (315, 205), 12 Ring Dips, 40 D/U’s

WOD

4 RFT of: 20 Hang Squat snatches (95, 65), 20 Pull-ups, 20 Burpees

WOD

For time: 50 Cal row, 40 Box jumps (24,20), 30 GHD Sit-ups, 20 pistols (10 each leg), 100 D/U’s, 20 Pistols, 30 GHD sit-ups, 40 Box jumps, 50 Cal Row

NEW ADDITION

We are pleased to announce the birth of a new member to the 717 Family.

Liam Stuart Erwin born Sept 21 at 7:55am.

Mommy & Baby are doing fine.  Rumor has it that Paul is already planning a WOD for Liam to do when he gets home.

Congrats again to Paul and Hannah!

WOD

1. 5 RFT of: 15 DL (225, 155), 10 HSPU, 5 MU 

Then...
2. Choose one of the following based on weakness: 
Oly: Work up to heavy  Snatch, then 4 heavy set of : Power clean + Hang squat clean + Squat clean; Endurance: Run 5 x 800m , 90 sec rest. Row 5 x 1000m, 90 sec rest.  Don’t slow more than 5 sec/interval; Gymnastics: 10 Legless rope climbs, 20 skin the cats on rings, 30 pistols (each leg)

A huge thanks to all our members for pulling through this past Saturday and making some big contributions to Fight Gone Bad 6.  Everyone check out the FGB6 score board in back.  Not only did we throw up impressive scores, but also some impressive $$$ for the event.  Great job everyone.

 

Skill

2 Squat Cleans on the minute for 10 minutes.  

WOD

For time: 50 PC (135,95), 50 WB, 50 KBS (53,35)

Skill/Strength

Take 15 min to establish a 1RM Back squat


WOD

50 Burpees for time

1st Sgt. Padilla (an original Crossfit 717 member) and his crew over in the desert sporting some 717 shirts.  And we bitch when it's a little hot in the box?  These guys are the real thing.  Thanks for everything you do 1st Sgt.  Be careful over there.   

Skill/Strength

5-5-5 Press use 85% 1RM

WOD

3RFT of:
10 TGU (5 each arm)
20 Windmills (10ea)
10 Ring Dips.