STRENGTH

5x3 Overhead Squat

*Climb to 80% - Snatch first rep of each set. 

After WOD...

5x25m Prowler Push 

5x25 Face Pulls

WOD

"Amanda"

9-7-5
Muscle Ups
Snatches (135/95)

Everybody loves squats!!

WOD

AMRAP 20

400 run

5 power cleans

5 front squats

400 run

1 minute rest

One minute rest from minutes 20-21.

Then everyone runs one mile for time (big block, down to the light and through the shopping center then back on State St)

Record rounds and mile time.

Use a relatively light weight for the cleans and squats. They should be pretty fast movements.

CrossFit H20

Don't forget to sign up for CrossFit H20 this Saturday at 7:00am!

Check out your favorite CrossFit gear and like Hellalife's Facebook Page!!

Skill/Strength
Split Jerk 3-3-3-2-2
*Work up to 85%
Push Press 3x4 heavy

WOD
AMRAP 20:
6 Turkish Get Ups (1.5/1)
12 Box Jumps
15 KB Press

The FoxBuilt crew helped raise over $600 alone.  Thank you guys!! 

Please like FoxBuilt on Facebook.

Skill

After WOD

Every 30 seconds for 10 minutes:

Snatch High Pull - Power Snatch @ 65%

Then...

1x100 Flutter kicks (4ct)

WOD

EMOM Until Failure:
KB Swing (1.5/1)
Pull Ups (NO BANDS - Sub Ring Rows)

Start with 1 KB Swing and 1 Pull Up. Increase reps by 1 each minute.

At failure: 3 Minutes Max Effort Burpees.
*Must complete at least 25 Burpees, if not completed in three minutes until 25.

Nice to have you back, Chris! 

Like Fusion Fire on Facebook!!!

STRENGTH
Find 1RM Deadlift

WOD
For Time:
30 Front Squat (135/95)
5-4-3-2-1
Handstand Push Up
2-4-6-8-10
Hang Power Clean
30 Back Squat (135/95)

Alternating HSPU and HPC
Scale: 45% of Front Squat or 35% of Back Squat 1RM

Skill/Strength
Bench Press
6x3 @ 65%
No more than one minute rest between sets. 


WOD
Team of two
AMRAP 30:
A)-Row 300
    -30 second plank hold
B)-2 Bear Complexes (135/95)
    -10 Push Ups
    -as many KBS as possible with remaining time

Get away from the crowds... Come CrossFit

Schedule:

9pm- CrossFit

5PM- 717 Weightlifting

5:45pm- CrossFit

Skill
LIII: 5x3 strict MU/negative
LII: 5x2 Negative MU
L1: MU transition practice

Strength
Sumo Box Squat (banded)
10x2 @ 70%
Rest between sets is 30s

WOD
AMRAP 15:
5 OHS (115/85)
15 Push Presses
10 Box Jumps
20 Wallballs

Post-WOD
Pendlay row with WOD weight
5x7

HAPPY THANKSGIVING!

HAPPY THANKSGIVING! 

Like all of you, one of the things we're most thankful for is health.  I'm proud to be surrounded by like-minded individuals on a daily basis that help us stay on track, remember whats important, and live life to the fullest.  Thank you for allowing us to be a part of your lives.  Many of you have become like family to us.  Day in and day out, we're thankful for the opportunity to do what we love, and we couldn't have done it without you.  

So... Thank you and Happy Thanksgiving.

-CrossFit 717 Staff

p.s. I'll also have a workout written up for all you weightlifting junkies.

WOD

22 of each movement... 2 Rounds: 

T - oes to Bar 

H - ang Snatch (95/65)

A - ir Squat

N - inety Meter Shuttle Sprint

K - ettlebell Swing (1.5/1)

S - umo DL High Pull (95/65)

G - oblet Squat

I - nverted Pushups

V - ups

I - nch Worm

N - inety Double Unders

G - round to Overhead (95/65)

Revised schedule today!!

Huge thanks to Chris for getting over 160+ shirts made in 72hrs!  We couldn't have done it without you.  Dailyscreenprinting.com

Remember to check out the revised schedule for today, tomorrow, and Friday.  If we don't get to see you before you start traveling, be safe, eat good, and enjoy yourselves.  

SKILL

AFTER WOD
3 Rounds NFT:
10 Presses
20 GHD Sit Up
30 Banded Tricep Extensions

WOD
"Lynne"
5 Rounds, NFT, for Max Reps of:
Bodyweight Bench Press (100% / 70%)
Pull Up

Thanksgiving Schedule

Thanksgiving Schedule

                          

Wednesday

6:15 AM - 11:30 AM - 5:15 PM

Thursday

 *8:00 AM

Friday

 9:00 AM (CrossFit)

 5:00 PM (717 Weightlifting) - 5:45 PM (CrossFit)

*If this fills up on Zenplanner, just come on in (if you're a member).  If you decide that morning you are NOT going to come in, please delete your reservation to open it up for someone else.

If you're visiting the area and you attend another CrossFit affiliate (or a Garage CrossFitter with at least a year experience), you're welcome to drop in for $20.   

Also, you love your family, and want them to try CrossFit... I know.  But your Cousin from Nebraska who squatted once in High School doesn't want to be limping the rest of the day.  Also, the more time I spend coaching Mr. Nebraska, the less time I can coach you.  So, in other words, if your inexperienced family wants to watch you WOD, that's great.  If they WANT to WOD, Thanksgiving is not the day for them.  Thank you for understanding!

Please visit our Sponsor of the Day

Christian's Fitness Factory in Lancaster is having a HUGE Black Friday and Cyber Monday sale.  Make sure to check them out!

Christian's Fitness Factory Facebook Page... Please go like it!

WOD
800m Run

21-15-9
Walking Lunge (135/95)
Toes-to-Bar

600m Run

21-15-9
Back Squat (135/95)
Calorie Row

400m Run

21-15-9
Deadlift (135/95)
UB Wallball

200m Run


CFE
1 mile group warm-up.

3 rounds 200/400/600
Rest equals the time of the preceeding run.
No extra rest between rounds.

As athletes finish they will jump in with athletes still running and run with them.

"Endure for a Cure" was an amazing event!  I'd like to seriously thank all the volunteers, sponsors, and CrossFit Community for getting involved in this.  All said and done, we raised over $6,000 for the Susan G. Komen Foundation!!

Here are the winners from that night...

Top Rx Male: Tim from CF Hershey

Top Rx Female: Shannon from CF Hershey

Prettiest in Pink: Sarah from CF 717

Best Snatch of the Night: Mike Jenkins with a 300lbs Power Snatch!

Top Pullups: Brian C. and Mason (tied) from 717

Top Double Unders: Kelly from 717

More great pictures from Samantha!

Also, I'll be featuring one of the Sponsors per day.  Please visit their sites, and find them on Facebook and give them a Thumbs up.  They were a huge part of this event!

Also on Facebook

Mobility

Spend 5 minutes before and after on Hip and Shoulder Mobility

Strength

15 minutes to find

5-3-3-2-2-2-2rm OHS

*No more, no less sets than written to find your 2rm.  Plan accordingly.

*If shoulder mobility keeps you from going heavy on an OHS, then sub in a FS.

Then...

10 minutes

Muscle Snatch

5x3 across, 55-65% of 1RM Power Snatch

WOD

AMRAP 15:

9 UB Thrusters (Fran Weight)

6 Box Jumps 

3 Hang Power Cleans 

 

We're still counting all the tickets sold last night!  What an incredible time. I'll announce the money raised, the winners, etc, on Monday.

Until then, I have to say that the support of the CrossFit community was simply breathtaking.  I want to thank CrossFit Hershey, CrossFit York, and Mike Jenkins, personally for coming out.  We really look forward to having our Small Central PA community come together more!

WOD

" Team Angie" 

Team of 2: 

Run 1 Mile

100 Pullups

Run 800m

100 Pushups

Run 800m

100 Situps

Run 1 Mile

100 Squats