"Endure for a Cure"

Revised schedule today!

530am and 1130am are the ONLY scheduled classes for today.

Doors open at 5pm tonight for the 2nd annual "Endure for a Cure" fundraiser for Breast Cancer!  

Heats are going to be filled on a first come first serve basis tonight.  First Heat is going of at 630pm!  Please remember to bring your Paelo Bake-off goods, money for ticket purchases, the most insane pink outfit you can find, and a PR attitude.  

The Novice WOD will be announced tonight, so even if you or your friend are not comfortable with Clean and Jerks, you can still participate!  

Top Male/Female events for tonight

Pullups for Paper sponsored by FoxBuilt

Double Unders for Dollars sponsored by L.L. Brown, inc.

Best Snatch of the Night

Prettiest in Pink

Rx WOD time

Did I mention DJ Cashmere will be here spinning our WOD beats?  

We look forward to seeing everyone there!

WOD

Grace

For Time

30 Clean and Jerks (135/95)

GPS directions will take you to "B", make sure you go to "A" to find us!

View Larger Map

 

CrossFit Endurance

As you all should know by now, Coach Hebe has been programming every Thursday WOD for quite some time.  Today was a special request from all you competitors to keep it lighter considering tomorrows event.  Hebe's of course the man, and put together a great WOD that can be tackled with your normal intensity, or used a recovery tool.  You pick.  Or, just come in, foam roll, and talk strategy.

I'm trying my best not to talk about tomorrow night!  We're pretty stoked, and know you guys will have a great time.  If you have any questions or suggestions, please go onto our Facebook page and let us know!

Don't forget CrossFit H20 this Saturday!  Did I mention we made this class free to all our members!

Also, the 717 Weightlifting class is going great.  By New Year we'll have a handful of guys breaking 200lbs and ladies breaking 135lbs on the Snatch.  Question is, who will be the first?

Skill
Roll out after WOD

WOD
1600 run
16 box jumps
16 push ups
800 run
8 box jumps
8 push ups
400 run
4 box jumps
4 push ups
400 run
4 box jumps
4 push ups

"Endure for a Cure"

You have until today at 12 noon to sign up online and guarantee a Tshirt!

There are over 90 signed up to do "Grace" Friday night, and since Walk-ins are welcome, we are expecting even more.  There will be heats of 10-14 competitors, over a 100 screaming fans, side challenges, a plenty of food and drinks.  Sounds like fun... Tell your friends.  

Links to everything "Endure" is located in the right column.

Remember to sign up for the Paleo Bake-off on our Facebook page!  Your Almond Crusted Cherry filled danish that you swear is "pure Paleo" might just end up raising tons of money for Breast Cancer and win you a prize for Best Dish!

Schedule

-revised schedule for this Friday

-Holiday schedule is now up

Final Sponsors

STRENGTH

Hang power clean 

2-2-2-1-1-1

Work up to a heavy but manageable weight.  Don't move feet.

WOD

For time:

20-18-16-14-12-10-8-6-4-2

Ring Row*

10-9-8-7-6-5-4-3-2-1 

Floor Press (145/85)

*Elevate feet on box to increase difficulty.  Use Chin-up Grip.  Maintain hollow body, don't kip.

Bob G. at the CrossFit Olympic Lifting Certification hosted by Crossfit Hershey this past weekend!

Watch out Dan... Bob is about to pass you on 'Most Certified CrossFitter'! 

Lil' Graci, Ally, after completing her first CrossFit class!  Even better it was the Hero WOD, "Ralph"! 

Skill
EMOM 10:
Snatch DL- (Low) Hang Snatch- (High) Hang Snatch @ 60% or less

Focus is on technique.  Go light.

Snatch DL is from Floor to Hip/Full extension
Low Hang is Below knee, Full Snatch
High Hang is Pocket level, Full Snatch


WOD

AMRAP 6:
4 Front Squats @ 70%
6 C2B Pullups (Same rules as Monday, Nov 5th)
10 Anchored Sit-ups (hands behind head)

2 Minute rest

AMRAP 4:
20 Double-Unders
10 Wallballs (20/14 - Scale up in weight if you can do 50 unbroken at Karen weight.)

2 Minutes rest

AMRAP 6:
4 Sumo Deadlift
6 Burpee Bar Hops
10 second L-sits (scale to plank hold)

Congrats to some of our 717 runners for having an awesome weekend!

-Kelly and Tim (left) after completing the Harrisburg Marathon on Sunday! 

-Danielle and her husband, Tim, (right) both taking first place in their age groups at a 5k in Shamokin, PA on Saturday! 

"Endure for a Cure" UPDATES 

We couldn't be more excited about this Friday!

There are over 70 competitors coming from all over Central PA, 8 incredibly generous sponsors, and a CrossFit community that knows how to have a good time.  There are even a couple surprise events that could end up earning the Susan G. Komen some serious cash from some of our sponsors!  If you haven't signed up yet, you better get in there soon!

Events added...

Pull-ups for Paper sponsored by FoxBuilt

Best Snatch of the Night

Award for Prettiest in Pink 

Double-Unders for Dollars sponsored by L.L. Brown, Inc.

Paleo Bake-off sponsored by the CrossFit Community

We will be selling tickets at the event for Food, Booze, Drinks, and Challenges.  Remember, EACH AND EVERY DOLLAR will be donated to the Susan G. Komen foundation.

Please check our Facebook page for a tentative schedule!

Skill/Strength
5-4-3-2-1
Thruster
*Climb in weight.
1-2-3-4-5
Thruster
*Descend in weight

WOD

For Time: 
8 Rounds
100m Sprint
8 Push Press (115/85)
8 Lunges (bar on back)
50m Farmer's Carry

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

WOD

"Ralph"

4 Rounds For Time:

8 Deadlift (245/175)

16 Burpees

3 Rope Climb

600m Run

717 Weightlifting

717 Weightlifting

Reserve your spot on ZenPlanner for tonight at 5pm and Saturday at 8am!

You do not have to attend all three classes per week, but they do build on each other for best progressions. The squat program will be on Tuesday and Saturday. The squats can be made up at a different time with equivalent rest.  

SKILL
EMOM 10
DL- (low) Hang Power Clean+Jerk- Power Clean+Jerk
Work up to 70% before start of EMOM.

Don't move feet.  Low Hang means below the knees.  Focus is on speed.  Reduce weight if need be to maintain form and speed.

Strength
Front Squat 3x3 @ 90%

WOD
For Time: 
4 Muscle Up
18 KB Snatch
18 Box Jump
50 Squat
15 KB Snatch
15 Box Jump
50 Squat
12 KB Snatch
12 Box Jump
4 Muscle Up

Endure For A Cure 

 Please reserve your spot and t-shirt on ZenPlanner!! 

There have been requests to make Paleo side dishes instead of desserts, if you're not into baking (or enjoy both) feel free to make one of your favorite dishes.

We would like to give a huge shout out to the sponsors who have donated so far! 

Daily Screenprinting

Fusion Fire

Christians Fitness Factory

Hellalife

L.L. Brown, Inc.

Hylete

MHP

WOD

"Sweet Spot Row"

AMRAP 30: 

Alternating each minute: 

1 Minute of: Row comfortably hard at 90-95% 2k pace

1 Minute of: 3 Burpees 15 second Plank Hold, reset on the rower with remaining seconds

*Record meters rowed at end of 30 minutes.

Strength
20m to find a 2rm Bench Press.
*Floor press optional

Then...

3xME Ring Row.  Feet elevated, chin up grip.

WOD
2k Row.  All out, record board style.

Awesome work yesterday on all the Power Clean PR's!!

Strength

1-10-1-20-1-30

Backsquat (High bar, ass to grass)

*this is not part of the squat program for 717 Weightlifting.

WOD

5 Rope Climbs

5 Clean and Jerks

4 Rope Climbs

4 Clean and Jerks

3 Rope Climbs

3 Clean and Jerks

2 Rope Climbs

2 Clean and Jerks

1 Rope Climbs

1 Clean and Jerks

*Weights Climb as reps fall.
L3(Rx): 145/105, 165/115, 185/125, 205/145, 225/155

L2: 115/85, 135/95, 155/105, 185/125, 205/135

L1: 95/65, 105/75, 115/85, 135/95, 155/105

717 Endurance
Take your pick of workouts today since it will be a little cold.

INSIDE:

Warm-up is empty bar movements:
2 Rounds of 5
Romanian deadlift
Power Clean
Squat Clean
Behind the neck jerk
Good Mornings

Rowing
30 minutes of:
1 min @ 2k pace then 10 air squats
1 min very easy

OUTSIDE

Warm-up is empty bar movements:
2 Rounds of 5
Romanian deadlift
Power Clean
Squat Clean
Behind the neck jerk
Good Mornings

30 MINUTE RUN:
Lemoyne mile loop.
Steady paced run with two fast accelerations per lap, with the alley run hard.
Aim to EVEN SPLIT EACH LAP, regardless the number of laps you run.

Our Boy Dave Graci in Kandahar.  Miss you brother!

There's been a huge amount of PR's recently, but one always stands out as a very cool day.  Congrats to Bekah R. for getting not only her first muscle up, but her 2nd, 3rd, and 4th as well.  Did I mention they were strict too!  Nicely done Bekah!

Moving the 717 Weightlifting class to three times per week now (T,F,S).  Please RSVP your spot on ZP.  They will be starting another 12 week squat program on Tuesday.  This programs main focus is on Olympic style weightlifting and strength.  It will remain open to all regular members for the time being.


Strength
20 minutes to:
Establish new 1RM Power Clean

Skill
Flight Simulator
12 Minute to get as far as you can:

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rules:
1. You must complete each set consecutively before moving onto the next
     Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.
2. You will start over on the set you were attempting if you do not get the desired number consecutively.
     Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.
3. You must break in between sets
    Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.
4. There is not modifying!!!!
    Example: We are doing double unders today….NO SINGLES can be substituted or counted..so practice!

WOD

4 rounds for time:

10 Pullups (If you always kip, then mandatory butterfly.  If you always butterfly, then mandatory C2B)

20 V-Ups or GHD situps

30 Wallballs (scale up in weight if you can do 50 unbroken or wear a vest)

WOD
"Team Eva"

5 Rounds for time:
800m Run
30 KBS (2/1.5)
30 Pullups
*A team of two will evenly split each round.

And just to keep things fun...

While each partner is doing their half of the round, the other partner:
Round 1: ME Situps
Round 2: ME Pushups
Round 3: ME Squats
Round 4: ME Calorie Row
Round 5: ME DB Presses

Push Pressin' Paul 

SKILL

EMOM 12: 

1 Power Clean

1 Hang Clean 

1 Clean 

*Climb to 80% of 1RM Clean

STRENGTH

5x2 Front Squat @ 90% of 1RM

WOD

"DT" 

5 Rounds For Time : 

12 Deadlift (155/110)

9 Hang Power Clean (155/110) 

6 Push Jerk (155/110) 

H2O WOD

CrossFit 7-Mike-7

H2O WOD TONIGHT @ 7:00pm!!

Skill

2K Rowing with varying stroke count
Partner up. One rows, the other will track the information and rest

1st 500 row how you normally row. Get your average stroke rate and pace/500

2nd 500 row at 10% higher than your average stroke rate from set 1. Track pace/500

3rd 500 row at 10% slower than set one. You will need to have stronger and longer pulls to do this. Track pace/500

4th set row 500 for time however you desire. Track stroke rate and pace. See how this compares to set one.

WOD

AMRAP 20:

600m Run

10 Hand Release Burpees

5 STRICT Pullups

Happy Halloween!

Daily, Tara, and Nate at 5:15AM 

Tim, Kelly, Erika, and Brian at 6:15AM 

A shout out to these die hard CrossFitters for NOT taking advantage of sleeping in on a free day off 

work! No "natural disaster" shenanigans will stop this crew. 

Endure For A Cure 

Please post your name and what you plan to donate for the bake sale HERE. There will be voting on the best Paleo treat that evening, so be creative! 

SKILL/STRENGTH
5x3 : Power Clean & Push Press
5x1 : Split Jerk

*Climbing in weight - as heavy as possible.

WOD
"Sandy"
20 Overhead Squat (115/80)
3 Muscle Up
20 Toes to Bar
3 Rope Climb
20 Burpee Box Jump Over (24/20)
3 Rope Climb
20 Toes to Bar
3 Muscle Up
20 Overhead Squat

Open!!

We are open for normal hours until further notice.

CrossFit Endurance

NO CFE this morning! Feel free to come in and make up a rowing WOD you missed! 

SKILL/STRENGTH

3xME HSPU

then...

Weighted Strict Pullups

3xME climbing in weight

WOD

5 rounds of AMRAP 3': 

3 Thrusters (95, 65)
6 Box jumps (24,20)
8 KBS (1.5/1)

*Rest 1 min between AMRAPs

Monday night Classes

We will NOT be having any classes tonight!

 

Keep tuned here and on Facebook for updates on tomorrows schedule.

Go to our "Vacation WOD's" page for some great workouts you can do at home tonight.

WEATHER SCHEDULE

Congrats to Jen G and Wendy D for earning their podium spot on Saturday! 

NOTICE

We will be open for all morning classes. (5:15, 6:15, 7:15)

Please check the Facebook page and website for lunch and evening class updates!!

'Endure For A Cure'

The event is right around the corner! Sign up on ZenPlanner to reserve your spot and choose a shirt size. We've heard a lot of awesome Paleo dessert ideas for the bake sale, keep 'em coming! 

Friends and family are more than welcome to join! They can buy a t-shirt, hang out and watch, or even participate in a "nontechnical" CrossFit WOD.

SKILL/STRENGTH

Climb to max weight set: 

1 set is: 

3 Back Squats

2 Front Squats

1 Overhead Squat

WOD

5 - Curtis P 135/85

50- Double Unders

50 Ab mat sit-ups

4 - Curtis P

40-Double unders

40-Ab mat sit-ups

3 - Curtis P

30- Double Unders

30- Ab mat sit-ups

2 - Curtis P

20- Double Unders

20-Ab mat sit-ups

1 - Curtis P

10-Double Unders

10- Ab mat sit-ups

Good luck to our ladies going over to Lancaster today to compete!

Skill/Strength
"Death by pullups"
EMOM increase by 1 pullup until failure.  Once failure is hit, decrease reps by half and go until last person has hit failure.
*Go as far as you can strict before you kip.  If all you do is kip, try butterflies. 

Then... 3x ME HSPU not for time.

WOD
Team of 3 complete for time:
Partner 1: Run 200m
Partner 2: Jumping Pushups  (Rx+ ring dips)
Partner 3: Rest
*Rotate through 3x before moving onto the next portion
Partner 1: Run 200m
Partner 2: Goblet Squat (1.5/1)(scale up if necessary)
Partner 3: Rest
*Rotate through 3x before moving onto the next portion
Partner 1: Run 200m
Partner 2: Calorie Row
Partner 3: Rest
*Rotate through 3x before calling time. 

Reminders

REMINDERS

-Sign up on ZP for Kara's Yoga class this Saturday at 12:30.

-Come join us at CF Lancaster's Halloween Throwdown to support some of your fellow athletes this Saturday at 9am! 

Good luck to Wendy D & Jen G, Olivia B & Maria B, Jannese R and Jamie C! 

-Three more weeks until "Endure for a Cure"! Keep your eyes on the website & Facebook page for more details.

SKILL

Snatch

55%,65%, 75% = 1 Power Snatch & 2 Overhead Squat

85%, 90% = 2 Snatch

95% = 1 Snatch

WOD

3 Clean and Jerk (90% of 1RM)
100m Sprint
3 Tire Flips
10 Anchored Sit-Ups


6 Clean and Jerk (80% of 1RM)
100m Sprint
3 Tire Flips
10 Anchored Sit-Ups

9 Clean and Jerk (70% of 1RM)

100m Sprint
3 Tire Flips
10 Anchored Sit-Ups


12 Clean and Jerk (60% of 1RM)
100m Sprint
3 Tire Flips
10 Anchored Sit-Ups