Check out 717's new testimonials page, where you can see before/after pictures of Jamie B., Todd, and Andy!! If any of you have pictures you would like to submit, send them to us at Crossfit717@gmail.com!!
Congrats to our new 717 endurance coaches, Kara and Mike, for getting their Crossfit Endurance Certifications!!!
Endurance specific classes are in the works now.
Jamie C. got her Muscle-up this weekend!
"It's about damn time a girl got a Muscle-up... we've been open a year!"
-To quote myself 10 seconds after she got it.
We'll be starting our month long Back Squat program this week. It will be four days a week, specifically M-W-F-Sat. If you stick to it, you will see gains.
Strength
Back Squat
70%x3x9 (% of 1RM x sets x reps)
WOD
Complete 5 rounds for time:
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 50m shuttle (25 meters out, 25 meters back)
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.
12 Barbell Walking Lunges @ 40% of 1 RM Squat (6 each side)
12 Ring Dips
Sprint 50m shuttle (25 meters out, 25 meters back)
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat.
*make sure to step out into a long enough lunge where your front knee is even with your front toe.
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