Two major announcements today

1) Check yesterdays post about the rates and schedule changes coming 1 June 2012.

2) We're sad to announce that one of our good friends and coaches will be leaving us at the end of this week.  

Hi Gang,

Today, it is with mixed emotions that I inform you I will be stepping down from my role as Coach at Crossfit 717 to pursue a full-time position with a local advertising agency. My final class will be this Friday, May 25th.

While my status as a Coach will be changing, my feelings towards the Crossfit 717 family will not. I will continue to be a part of the Crossfit 717 community—I will continue to sweat beside you, to laugh with you, and to sustain the many friendships which have developed over the last year-and-a-half.

Before I go, I would like to sincerely thank Aldo and Dan for having balls big enough to do something in which they believed, and for trusting enough in me to be a part. I’d also like to thank Hobbs for for being an infallible sounding board, and for sharing in the unknown territory of being a first-time coach. And lastly, I’d like to thank all of you—for your patience, your hard work, and for allowing me to be your coach.

I’ll see you all at the box.

~ Boggs

Though we're all extremely happy for Boggs, he'll be sorely missed.  He brought a vast amount of knowledge and experience to the table, not only in training, but in smart business decisions, and amazing design work. Last but not least, he's a true friend that would listen and console any of us.  

This Friday at the 6pm class, we will have a WOD and a going away party in his honor.  Please come out to say goodbye to an amazing guy that will always have a soft spot in our heart at Crossfit 717.  Thanks for everything you've done Boggs. 

 

Skill/Strength

Sumo Deadlift

2-2-2-2-2

Strict Press

2-2-2-2-2 

*After WOD

WOD

"Diane"

21-15-9 reps for time of:

Deadlift (225/155)

Handstand Pushups

Rates and Schedule changes

Starting 1 June 2012, our membership rates will be changing.  If you are a current member, or have enrolled in the beginner classes prior to this date, you will have a couple options.

For our current members:  We value your loyalty and business, and want to show you that.  You will have the option to lock in whatever rate your currently at, or even upgrade to another rate, as long as you do so by June 1, 2012.  You will stay at that rate for life.  In other words, you will be grandfathered in.  One caveat is, is if the contract is broken, or you are delinquent on payments, you will be transferred to the new rates.

For Beginners prior to 1 June 2012:  You will have the current rates available to you as long as you sign up for a CrossFit membership prior to June 1, 2012.

Discounts:  Please compare the current and new discount rates to see if you can grab a good deal while it lasts. 

Schedule:  The new facility will be able to afford us more classes.  But, beginning 1 June 2012, we will certainly have 12pm Crossfit classes M-F.  We will test out morning classes on Tuesday and Thursday, but we feel they may be more beneficial after we move, considering the new facility has showers.  Your opinion is very important to us.  Please let us know what class times you want.

The painters are in the new facility now, and following them are the HVAC contractors (Yes, we will have A/C).  Along with a locker room, showers, changing rooms, chill area, reception area, warm-up area, Olympic weightlifting room, etc,  this new facility will carry it all.  

If you have friends or family that are borderline on Crossfit, before 1 June 2012 would be the time to get in, and lock in the best deal you will ever find.  

Everyone in our database will be receiving an email shortly containing the fine print details.  If you have any questions at all, don't hesitate to contact us. 

Burnt to hell... but still feeling good after some road WOD's down at CF Lancasters Mall Brawl.

Check back later today (and tomorrow) for some important announcements about our membership rates and schedule.

 

Skill/Strength

Front Squat

3x3

WOD

20 - 15 - 10 - 5
Back Squat (135, 95)
Toes To Bar

Skill
Stone 2 Shoulders

WOD
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Stone 2 Shoulder (Alternate shoulders)
Sledge Hammer swings
Farmers Carry  (2/1.5)
Backsquats (115/85)
Burpee Pullups

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the farmers carry where each cone passed is one point.

Dexter and Brian flipping the tire for max distance.

There's still spots available for the Mall Brawl, hosted by Crossfit Lancaster at the Reebok Outlet in Lancaster!  This Saturday, we'll be heading down bright and early.  If you want to carpool, go on facebook and catch a ride.  Go here to sign up now! 

Skill
After WOD:
5k run
*The 5k route is from our doorstep, down State street, to Market Street.  Follow Market street across the bridge until Front street, then turn back.  You can make this a time trial or easy recovery run.  Expect total class time with Warm-up+Instruction+WOD+5k run to last longer than an hour if you do the full 5k.  If there's a time constraint, do a 20 min recovery jog, and save the time trial for Sunday.

WOD
"Grace"
For Time:
30 Clean & Jerks (135/95)

Strength
Bench Press
6-6-6-3-3
Push Press
6-6-6-3-3
*attempt same or more weight as 5/10/12

WOD
12 minute time cap, team of two:
While partner A is rowing, partner B completes:
10 Wallball (20/14)
10 Toes-2-bar
10 Push ups
Once Partner B is done, switch.  Score is total meters rowed. 

Brian T. getting some rope practice in

WOD
5 rounds, each for time:
50m Prowler push (270/180)
175m Sprint (small block)
2 Deadlifts (335/225)
12 Box Jumps
1 rope climb
*rest as needed between rounds

She still got it!  Welcome back Stacy!

Strength
Pendlay Rows
5x5
Hang Power Cleans
5x5
*alternate between.  HPC's should be heavier.

WOD
10 min time cap:
UB Muscle up's (scale: UB pullups)
~Penalty for breaking~
10 Ball Slams
10 Burpees
*Score is final reps of MU's or PU's
*UB = Unbroken

Watch this... simply because it's funny

 

Compare to 2/14/12


Skill 
OH Squat
3-3-2-2-2-2-2rm 

WOD
AMRAP 15:
5 Jerks (115/85)
5 Front Squats (115/85)
12 Lateral jumps over bar
12 KB swings (1.5/1)

Skill/Strength
~20 minute time cap~
Pick one:
Recovery work - Do twenty minutes of mobility
Strength Endurance - Tire flip for distance
Endurance work - 1 mile time trial

WOD
For Time:
Row 800m
5 rounds of:
-6 SDHP (135/95)
-8 Box Jumps
-10 Ring Dips
finish with 800m run

Skill
12 interval (6 minutes total) Tabata.
Rx: Muscle-Ups and Double-unders.  Alternate each interval. 
*If can at least get one, then you should Rx and hold the L-sit at the top of the Muscle-Up.
Scale: L-Sit and Double-unders.  Alternate at the 7th interval.

WOD

For Time:

3 Rope Ascents

20 Thrusters (135lb/95)

20 Pull-Ups

20 Overhead Lunges (45lb/25)

20 KB Clean and Press R (1.5/1 pood)

20 KB Clean and Press L (1.5/1 pood)

50 Wall Ball Shots (10ft.)

Run 250m Carrying Med Ball

 

Tim Card, Owner/Head coach of Crossfit Lancaster, is throwing down a 3 WOD competition on Saturday, May 19th, in front of the Reebok store in the Tanger Outlets in Lancaster!

Go here to check it out and register for a guaranteed good time with local Crossfitters!

Crossfit Lancaster/Reebok Mall Brawl 

Skill/Strength

20 minute time cap:

Bench Press
5-5-5-3-3
Push Press
5-5-5-3-3

WOD
3 rounds for time:
400m run
30 Abmat situps
20 KB swings(1.5/1)
10 T2B
Rest 90 seconds
  

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.

We're gonna need a bigger white board.

Tons of PR's on the Clean & Jerk yesterday, and really strong performances on "The Chief"!  Keep up the good work everyone.  

Skill/Strength
-Barbell box step ups
5x5 (use 25%, 50%, or 75% of your bodyweight)
-Single leg Deadlift
5x5 (same weight as step ups)

WOD
In 15 minutes, complete:
3 rounds of:
8 Turkish Get-ups (1.5/1)(4 each arm)
12 Chest to Bar Pullups
 ~with remaining time~
AMRAP
25 Double Unders
1 rope climb

*Scaling for the rope climb will be 5 K2E, T2B, or V-ups, followed by a 10 second L-sit hang from the pullup bar.

Also, Congrats to our boy Chris H. and his wife Heather who just got back from their wedding in the Carribbean! 

Skill/Strength
9 minute time cap:
3 attempts at a 1RM Clean & Jerk.

WOD

"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Reminder

Mobility screenings by Paul tomorrow during Open Gym.

WOD

"Deck of Cards"

Diamonds: Box Jumps (30/24)
Spades: Knees to Elbows
Hearts: Weighted OH Lunges (45/25)
Clubs: KB Swings
Joker: 200M Sprint

Come in this Sunday from 10am-2pm during Open Gym to talk to Paul about any mobility issues or concerns.  He'll run you through an individual or group screening to try an pinpoint any issues.

Strength
Backsquats unbroken reps
1-10-1-20-1-30
*1=80% of 1RM, 10=70%, 20=60%, 30=50%.  Make sure to hit depth on every squat.  Unbroken means not racking/dropping the bar. 

WOD
3 Rounds for time:
10 Chest to bar Pullups
10 Front Squats (165/115)
10 Burpees

Skill
20 minute time cap:
Rx-5 rounds
-10 GHD situps then immediately UB Muscle-ups to failure
*UB=Unbroken

Scale-
MU progressions
T2B progressions

WOD
AMRAP 10:
5 Push Presses (135/95)
7 Ring Dips
9 Push-ups

*Rest 3 minutes after WOD finishes and run 1 mile for time.

Skill/Strength
-Tabata Row (setting 10)
4 cycles for distance
-Kettlebell swings (2/1.5)
4 cycles for reps

WOD
3 rounds for time:
3 Deadlifts @ 85% of 1RM
1 250m sprint (stop sign and back) (if raining, 50 DU's Rx/150 Singles Scaled)
9 Weighted Pullups (45/25)
1 250m sprint
3 DL's
*1 minute rest between each round

Quinn Ireland already looking like a crossfitter!

38 PR's yesterday on the CrossFit Total. (That's only on the final total, not including the PR's on the individual lifts.) Really shows what dedication can do!

On a side note, please be cognisant of your surroundings when we're working out.  There were a couple close calls yesterday, and we need to ensure that we're being safe not only for ourselves, but for the others around us.  Pay attention to your barbell, but pay attention to others that need to bail from a heavy weight and may come your way.

Skill
(20 minute time cap)
Unbroken for Time:
15-12-9-6-3
HSPU
Alternating Pistols (total count, NOT each leg)
*scaling "unbroken" to broken is a better choice than scaling the movement if HSPU are achievable without assistance.  

WOD
*15 up and over Burpee Box Jumps (24/20)
3 rounds for time:
20 Wallball (20/14)
20 T2B
Then:
15 up and over Burpee Box Jumps

*All standards of movement are reflective of the 2012 Crossfit Games Regional event 6 standards.