Reminder.  There is no 8am class this morning

Skill
Row

WOD

4 rounds for time:
Run small block
8 Deadlifts (275/185)
12 Box Jumps
rest 30 seconds

Skill/Strength
Squat 3x5
Press 3x5

WOD
Handstand Hold - 30 seconds
Max Handstand Push Ups
Static Pull Up Hold - 30 seconds
Max Strict Pull Ups
Hold Top of Ring Dip - 30 seconds
Max Ring Dips

*Perform isometric hold for 30 seconds, kick down, shake out your hands and perform max reps of given exercise.
*There is no time component for this workout other than the 30 sec holds.

schedule change this week.

Unless Boggs miraculously tags his prize Whitetail buck today or tomorrow, or Dans school is canceled, we unfortunately have to cancel the 8am Crossfit class on Wednesday. 

Sorry for the inconvenience!! 

 

There have been a few glitches with Zenplanner.  We're working out the bugs, and will get it back to normal asap.  Sorry for the inconvenience. The schedule is back to normal this week.  Any changes will be posted soon.

WOD

500m Row, 21 Squat Clean Thrusters (95,65), 500m Row, 15 Squat Clean Thrusters, 500m Row, 9 Squat Clean Thrusters

 

 Skill

Power Snatch

2-2-2-2 at 70% of 1RM OHS

 WOD

"Nancy"

5 Rounds for Time:

400m Run (the hill)

15 OHS (95/65)

*If scaling, use 60% of today's last set of Power Snatches)

To all our birthday girls this week...

Happy 29th :-)

Happy 21st!!

Happy 27th!!!

Skill
Split Jerks
2-2-2-1-1-1-1
*Start first set of two with your 1rm Strict press weight after warm up, slowly increasing weight. 

 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

We added 3 more classes to help everyone get in and get their WOD on...

Thanksgiving day
7AM Crossfit Class (new)
8AM Crossfit Class
9AM Open Gym

Black Friday
6AM Crossfit Class (new)
7AM Crossfit Class (new)
8AM Beginner
9AM Crossfit Class

Current members- Please remember to sign up on Zenplanner.  You are allowed to bring one family member free of charge on Thanksgiving.

Visiting Crossfitters- Please email us prior to dropping in.  Include your experience level with Crossfit and the class time you would like to attend.  Drop in fee applies.

You may have seen it coming, or maybe not.  Crossfit 717 would like to honor the Men and Women who have and who are right now serving overseas.  There are many that can't be with us on this day filled with friends, family, and food.  They were called to duty, and are serving a higher purpose.  When thinking about what we're thankful for today, remember them.  

 

To all of our extended family here at Crossfit 717,

HAPPY THANKSGIVING!!! 

"MURPH"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

"In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it,"
-Crossfit HQ