CrossFit 717

That's a mean hip thrust Justin.  Welcome back.

Just an update on the new facility.  We're doing our best to move in there by mid-June.  After some contract negotiations, the A/C is being installed and wiring redone.  Over the next couple weeks, we'll be painting, laying floor, and building out.  We'll try our best to keep everyone up to date, so if you have a free weekend and feel like lending a hand, we'll gladly accept it.

Again, this is a big move for Crossfit 717.  We're proud of the community we have here, and if it wasn't for everyone's relentless dedication, this move wouldn't be possible.  This facility is for you.  The showers, the "chill" area, the locker rooms, and simply having more than a 4x6 mat to work out on, is because you guys want it.  Thank you for encouraging us to make this jump. 

Last but certainly not least, a huge shout out to our two coaches, Boggs and Hobbs.  They made this dream possible.  If it weren't for those guys, we wouldn't have been able to achieve this.  The care they have for our members is unmatched.   Thank you.


Skill/Strength
9 minute time cap:
3 attempts  at a 1RM Snatch
*warm up to around 80% of 1RM prior to the 9 minutes.  The first rep should happen right after 3-2-1..GO.  Try and rest 2 minutes after each attempt.  Visualize the lift.  Practice routine.  If you miss a lift, it counts as an attempt.  Focus.

WOD
For Time:
250m run (stop sign)
then...
21-15-9
Overhead Squats (135/95)
Burpees
then...
250m Farmers Carry (2/1.5 or whatever is available)

*Begin WOD with run.  Then do 21-15-9 of OHS + Burpees.  Finish with Farmers Carry.  The WOD is timed from start of run to end of farmers carry. 
*In small classes, it's cool to drop the bar from the Overhead position.  If there is someone else working out within a mat of you, lower bar down safely.  Burpees and flying bars don't mix well.  So don't let it fly.  Have control.  Have fun.