SKILL
10 x Snatch balance + OHS
WOD
21-15-9 reps of:
KBS (70, 53)
Burpees

Skill

Bench Press 5-4-3-2-1-1-1

WOD

3 RFT of:
Row 500m (<150lbs Row at 4, 150-180lbs row at 5, 181-200lbs row at 6, 201lbs>  row at 7)
Run 400m

Rest 3 min between sets

WOD

4 RFT of:
400m Run (2 laps around the short block) 
12 Box jumps (24,20)
12 Front squats (135,95)

Thanks everyone for coming out to help celebrate our one year anniversary!!!

Check out Station 717 for a great write up of that days events.

Skill

2 Clean and Jerks on the minute for 15 minutes

Minute 0-5 Push Jerk

Minute 5-10 Split Jerk

Minute 10-15 Jerk any way (Go heavy and hard)

WOD

3 RFT of
10 Clean & Jerks (135,95)
400m Run

One Year Anniversay WOD!!!!

Its been a fantastic year.  Come out and join us for a special WOD and cookout today celebrating Chief Umberger.

The Beginner class will run as normal.  There will be no 1000 class.  Today's WOD will kick off at 1100.  Stay after for some grilled food. 

WOD....

Come in and find out!

WOD

10 Rounds not for time of: 
1 RM Press
Max rep strict pull-ups
1 RM Power Clean

Check out Station 717 for some great posts ----------------------------->

And thanks to Jason K. for getting those rowers put together for us!!

Crossfit 717 will be celebrating its one year anniversary this saturday!

Remember these days?





We're throwing a special WOD in honor of Chief Jason Umberger, our very first member.  It's one of Paul's creations, so you know it'll be great.  We'll start grilling after the WOD with plenty of Paleo friendly treats.  If you want to bring some drinks, meat, side dishes, please feel free.

The WOD start time will be 11:00am.  Come anytime between 10:00am and 11:00am to hang out and get warmed up.  There will be no 10:00am Class that day.  The 0900 Beginner class will run as scheduled, but the Beginners are more then welcome to come to the 1100am WOD too.  If you do, please come a bit early so we can go over some more movements with you.

Like always, we encourage you to bring some friends and family.  Even if they don't work out, you can show off that Muscle-up and Handstand Push up you've been bragging about for so long.

This is for all of you.  We wouldn't be here today if it wasn't for your dedication.  Thank you!

WOD

5 RFT of:
8 Jerks (135, 85)
8 Hang Power Clean
8 Front Squat
8 Deadlift
250m Row

(Use same weight for all bar work)

Skill

OHS
3-3-3-3-3

WOD

3RFT of 10 OHS (135, 95), 50 D/U

Then... (yes, this is part of the WOD. e.g. not optional)

*2. Choose based off weakness:
1.  Endurance:  Run or Row 10 x 35 sec, 1:30 rest
2.  Olympic Lifting:  1. Heavy Snatch grip Push press + OHS, 2. Heavy Snatch Balance, 3. Heavy snatch
3.  Gymnastic:  1. 40 HSPU, 2. 40 Strict pull-ups (complete c2B if able)

Under Construction

Over the next week, the website will go under the knife.  ZenPlanner is up and running, so all the scheduling and contract related information will take place through there. We'll leave the Google Calendar schedule up for the next week.  Please start signing up for your classes in:

<<-------Zenplanner (left hand column)

We appreciate your patience through all this, and know it will provide a more convenient experience for you.  If you have any difficulties or suggestions, please let us know.

Station 717

Oswald Chesterfield Cobblepot (Sean) built a Crossfit 717 community blog specifically for us, the 717 community.

We're really exciting about this!  Anything and everything relating to the stuff we care about, from all his 717 pics (your new facebook profile picture), various articles, and our community events will eventually be there.  It's a place to go and talk about the latest and greatest things in our box. Who's throwing the party this weekend, which Inov-8 shoe should I buy, and what's happening around the Crossfit 717 and worldwide community.   

If you have any ideas or are interested in contributing (from writing articles to making videos), Please see Sean.

The permanent link is located at the top of the right hand column.-----> 

The Mid-atlantic Hopper is not far away (November 12-13)

If you're still interested in being on the CF717 team, lets get together this Sunday and do a team WOD.  After, we can go grab some food and make a schedule for the next month.

Now... Onto the WOD

WOD

"Cindy"

AMRAP 20:
5 Pullups
10 Pushups
15 Squats



This Saturday is Crossfit 717's One Year Anniversary! 

Come join us for a special workout in honor of our first member, Chief Umberger, followed by a cookout. 

WOD

4 RFT of: 6 DL (315, 205), 12 Ring Dips, 40 D/U’s

WOD

4 RFT of: 20 Hang Squat snatches (95, 65), 20 Pull-ups, 20 Burpees