CrossFit 717

Get ready for the 717 Summer Outing tonight!  Read yesterdays post for details on the limo pickup and drop-off times.  You're more than welcome to drive yourself, and then take the limo home.  We'll be beginning to meet up there around 7pm.  With 45 people coming, it should be an awesome time with .  If you have any questions, please go onto the FB page or give us a call.

This party would not have been possible without Chris Lamarco and Jamie Chrispen.  Thank you both for all your hard work!

Ted's bar and Grill

6197 Allentown Blvd. 

  Harrisburg, PA 17112  

-Check out the Nutrition page on the left hand sidebar for links to the Paleo and Zone guides.  If you stumbled across some good links in your search for optimal nutrition, please send them to us so we can make that page as successful as our 717 Nutrition Headquarters Facebook page. 

Skill/Strength

15 Minutes to work up to a heavy Snatch.

WOD

In 12 minutes, Team of two for total Front Squat reps: 

Member #1 does

-5 C2B Pullups

-10 Lateral Barhops

-15 KB swings (1.5/1)

Member #2 does

-As many Front squats (50% of 1RM) as possible until Member #1 completes his/her round.

*Member #2 may not put bar down until Member #1 is done.  If the front rack position is unable to be held, both partners must stop until the bar is picked back up.  Member #2 does not have to perform any reps for the round to keep going, but the bar must be in the front rack position.  All bars are Cleaned with perfection.