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

Pump & Run

SKILL

2-4-6-8-10

Snatch KB Swing

WOD

Pump & Run:

ME Bench Press

2 Mile Run

ME KB Swing (1.5/1) 

This will follow standard pump & run rules, for the bench press portion, based on age & body weight.

AGE                      MEN            WOMEN

                             % of body weight

39 and under         100%            70%

40 – 49                  90%             60%

50 – 59                  80%             50%

60 – 69                  70%             40%*

*Minimum lift is 45 pounds

An athlete’s run time will be reduced by 20 seconds for each lift

(maximum 30 reps). This will allow a runner to reduce their run

time by 10 minutes based on 30 reps (maximum allowed). If they

bench presses their weight 12 times - 4 minute will be taken of the

finish running time.

Reps- Bar must touch athlete's chest and be fully extended or a no count will be given. An athlete’s back and butt must remain in contact with the bench or it is a no rep.

The 2 mile run is a mass start after the finish of the bench press portion.

Immediately finishing the run athletes will then do the unbroken kettlebell swings (with a cap of 20). Kettlebell can not rest overhead or on the floor. First rep that does not go straight overhead breaks the string.

Yoga 10/27

YOGA 10/27

We had great reviews from Kara's yoga class last weekend, and she wants to hold another session this Saturday! The class will begin at 12:30, BYOYM. 

Skill

Split Jerk drills

Strength

15 Minute time cap: 

Find 1RM Jerk

WOD

16-13-10

KB High Pull

Chest-to-Bar Pull Up

*Rest 3 Minutes

EMOM until failure: (EMOM = each minute on the minute)

Begin each minute with 5 V-Ups; Increase 1 Push Press each minute. 

Minute 1 = 5 V-Ups + 1 PP (70% of 1RM)

Minute 2 = 5 V-Ups + 2 PP

Minute 3 = 5 V-Ups + 3 PP

Minute 4 = 5 V-Ups + 4 PP

Minute 5 = 5 V-Ups + 5 PP

...... Continue until failure to complete prescribed PP reps. 

10/23/2012

The front door has finally been repaired.  Please begin to use it today!!

"Endure for a Cure"

No, you don't have to do the actual WOD "Grace" on November 16th to get the Tshirt, but that's no fun.  Dress in something pink, get those 30 Clean and Jerks done faster than you ever though you could, drink a beer, and have a great time... knowing you did it for an amazing cause.  

We're inviting everyone.  Please invite your friends and family to partake.  Convince your Planet Fitness buddy to test themselves this one time.  We've invited every Box and every person we know in this area.  We hope you do too.

Sign up on ZP here

Oly/Strength

Tonight at 5:30pm

SKILL/STRENGTH

Max effort Barbell or KB TGU

WOD

AMRAP 6: 

5 Clean & Jerk (75% Body Weight)

5 KB Pushups

5 Front Squat

*Rest 30 Seconds

MAX EFFORT 2 Minutes: Power Snatch (60-65% Body Weight)

*Rest 30 Seconds

AMRAP 6: 

2 Turkish Get-Up (1.5/1)

4 Floor Press (75% Body Weight)

6 Goblet Squat (1.5/1)

*Rest 2 Minutes 

1 Mile Run for time

CrossFit Endurance

Skill:

Death by 10 meters.

First 100 meters will be drill focused and on the 30 second

Remaining on the minute w/ 15 minute cap

WOD

5k Indian run

We will run together, and athletes will peel off and run the opposite direction for a while then turn and catch back up.

2nd Annual "Endure For a Cure"  

Register Under Events in Zenplanner now!

What: "Endure for a Cure" is CrossFit 717's charity fundraiser for Breast Cancer Awareness.  All proceeds will go to the Susan G. Komen Foundation.  

When: Friday, November 16, 2012 @ 6:00pm

 Endure for a Cure Facebook Page

$20 donation will get you entry to the WOD and a T-shirt designed by  Daily screen printing.

Tuesday Night Weightlifting 

Tomorrow night will be another Olympic Weightlifting session with Dan @ 530pm.  Please come in and warm-up with the 5:15pm class.  This class typically lasts more than an hour.

We had a great showing last week, and we plan on adding more Oly/Strength classes to the schedule come November. 

Skill/Strength
10' time cap:
8-6-4-2 Backsquat
*Climbing in weight.  Short rest.  Get heavy.

WOD

“Blake”

4 Rounds For Time:

100 ft. walking lunge (45lb. plate overhead)

30 box jumps

20 wall ball shots

10 *HSPU

*Sub strict press @ 60-65% for HSPU 

 

Reminders

-Yoga with Kara Shiffer today at 1230!  BYOYM (Bring Your Own Yoga Mat) and reserve on ZP. 

-Here's a great event put on by Scott Shirley's Charity!!

It's the first ever Uplifting Athletes TV Tailgate & BBQ Cookoff at Metro Bank Park (Senators Stadium).  Gates open at 7p and $20 gets you all you can eat and drink (non-alcoholic).  Beer will be available to purchase.  The Penn State vs. Iowa game will kickoff on the jumbo tron at 8p and we'll have tailgate games set up to play with your friends.  We're asking people to visit our website and purchase a ticket in advance so we have enough food.  Here's a link with all of the details:  http://www.upliftingathletes.org/ua-news/join-our-1st-annual-tv-tailgate-and-bbq-cookoff



Skill
Xtreme Mobility with Hobbs

Strength
Bench Press
12x3 @ 65%
*Sub in Floor Press if more than 3 people have to share bench.  30s rest max.  Fast down/Fast up.

WOD
Team of 2, AMRAP 15:
1k row (switch after 250)
200m Relay run
50 Partner situps (passing med ball)
50 Pull-Ups (switch every 5)
50 Push-Ups (switch every 5)

 

We'll miss ya, Drew! 

We have your North Carolina address, so expect snail mail from your 717 family!

One more day until yoga with Kara!

 The class begins 12:30, so you can grab a quick meal after the WOD or stick around and hang out. Sign up on ZP! 

BYOYM(Yoga Mat)

Uplifting Athletes

Here's a great event put on by Scott Shirley's Charity!!

(Also, check out Scott Shirley's Bio on the Uplifting Athletes website.  Pretty Impressive!)

It's the first ever Uplifting Athletes TV Tailgate & BBQ Cookoff at Metro Bank Park (Senators Stadium).  Gates open at 7p and $20 gets you all you can eat and drink (non-alcoholic).  Beer will be available to purchase.  The Penn State vs. Iowa game will kickoff on the jumbo tron at 8p and we'll have tailgate games set up to play with your friends.  We're asking people to visit our website and purchase a ticket in advance so we have enough food.  Here's a link with all of the details:  http://www.upliftingathletes.org/ua-news/join-our-1st-annual-tv-tailgate-and-bbq-cookoff

Come and challenge Jamie and I to a game of Cornhole!

SKILL
Not for Time (Yet 15 minute time cap)
3 Rounds:
10 Pistols
25m Prowler push (140/90)
ME Handstand Pushups
25 Double-Unders

STRENGTH
10 minutes to find 3rm Thruster

WOD
21-15-9
Kettlebell swings (2/1.5)
Burpees

Yoga 10/20

YOGA

Join Kara Shiffer this Saturday at 12:30pm for a yoga session! We beat our bodies up everyday in here, this is a great opportunity to force ourselves to loosen up a little bit. 

SIGN UP ON ZP

SKILL/STRENGTH

Deadlift (wide stance)

5-4-3-2-1 * work to 1RM

WOD

AMRAP 20:

400m Run

4x 1 Deadlift & 1 Burpee (80% 1RM DL)

200m Overhead Carry (45/25)

NO SWIM WOD THIS SATURDAY 10/20/2012!!!

SKILL/STRENGTH

Strict Press

5-4-3-2-1

Push Press

5-4-3-2-1

*Climb in weight to 1RM

WOD

1-2-3-4-5-6-7

Ring Dip

7-6-5-4-3-2-1

Chest-to-Bar Pull Up

*Alternate movements with prescribed rep scheme.

Ring dips ascend; while C2Bs descend. 

Olympic Lifting Class

Dan will be instructing an Olympic Lifting class TONIGHT at 5:30PM. 

Upon request of an Oly specific class, he will be coaching this every Tuesday at 5:30PM for the month of October. (Schedule subject to change.) This is not a one time 'clinic'; it will be an ongoing course strictly working on Olympic Lifts and strength building.

SKILL/STRENGTH

4x3 Muscle Up (unbroken) 

**Between Sets: 15-20 Good Morning 

WOD

600m Run

50 Wall Ball (20/14)

50 Push Up (Hand Release) 

50 Box Jump (24/20)

2 Rope Ascent

200m Run

2 Rope Ascent

25 Wall Ball

25 Push Up (HR)

25 Box Jump (24/20)

600m Run

BB Challenge II Winners!!!!

Congrats to the BB Challenge II Winners

The three Challengers exemplify the essence of the Better Body Challenge.  They set goals for themselves and showed up every day to work extremely hard towards those goals.  We won't even attempt to rank a 1st, 2nd, and 3rd place.  Incredible job to each one.

  

We based the winners off of test WOD times, BF% loss, and attendance. 

In no particular order, here are your winners...

Tara N.

Drew N.

Troy M.

They will all be receiving gift cards, cook books, and 717 apparel!   

Swim Clinic

7pm Tuesday 

7am Saturday

Sign up on ZenPlanner! 

SKILL/STRENGTH
EMOM 10:
2 Power Clean + Jerk
-Climbing to 90% of C&J

3x1 Clean & Jerk
@ 95%

WOD
AMRAP 5:
10 Back Squat (135/115)
10 Toes to Bar
*Rest 1 Minute

AMRAP 4:
10 Front Squat (115/95)
10 Toes to Bar
*Rest 1 Minute

AMRAP 3:
10 OH Sqaut (95/75)
10 Toes to Bar
*Rest 1 Minute

AMRAP 2:
10 Lunges ( 95/75 - front rack)
10 Toes to Bar
*Rest 1 Minute

AMRAP 1:
10 Squats
10 Toes to Bar

Old build - New Building

 

 

 

2 YEAR CELEBRATION WOD 10a -12p

It seems like it was only yesterday that we were celebrating our 1 year anniversary, marveling at how far we came from an empty building to a building bustling with athletes.  In year two, we set our goals higher and have come close to meeting them, a new location, increased membership, new programs.  Through it all we have never lost the fact that everything we do, we do to make 717 better for our members.  We would like to thank all of our dedicated athletes for helping us get to where we are.  We all love sharing in your successes.  We love the ownership you take in our box, (taking a Saturday to move!!).  We want to continue to help you achieve and celebrate new successes.  We would like to thank our coaches.  We are blessed with the most dedicated individuals who continue to hold the high standards that we have set.  Without you guys we would probably be more grumpy!!  Lastly I would like to thank my partner Dan, although our relationship isn't always the smoothest, your hard work and dedication continues to shine though everyday.  So CrossFit 717 lets see what more we can accomplish in year 3, the sky's the limit!!

On to the WOD....

"FRANKENCHIPPER"
In teams of 2 Complete:
800m Run
82 KBS (1.5,1)
44 Pull-ups
82 Power Cleans (115, 75)
44 Ring Dips
Run 400m
60 OHS (95, 65)
300 Double Unders
300 Sit-ups
150 WB Shots (20,14)
Run 400m
100 Box Jumps (24,20)
100 Burpees
Row 2 K

Each team member must complete at least 50% of reps with the exception of the Run.

REMINDER: 

SIGN UP FOR THE WOD THIS SATURDAY ON ZENPLANNER! There is one WOD time and we will run in heats.

 Please post what dish you are making for the cookout, at Adam Ricci Park, on the Facebook event page. 

WOD from 10am-12pm (latest) - Softball Game/Cookout at 2pm

SKILL/STRENGTH

Find 3RM Bench Press
*Climbing in weight.

WOD

AMRAP 12:
10 Paralette Push Ups
10 KB Swings (2/1.5)
15 Weighted Box Jumps (20/14) (Manageable weight.)

JK

WOD

TEAM OF 2:
4 TOTAL ROUNDS

Partner A: Run 400m
Partner B: 10 Burpee Box Jumps; Hold plank until Partner A returns.

Partner A&B: Run 400m (Stay together)

Partner B: Run 400m
Partner A: 10 Burpee Box Jumps; Hold plank until Partner B returns.

Partner A&B: Run 400m (Stay together)

**Rest 1 minute between rounds.              

UPCOMING EVENTS

To stay in the loop for this weekends happenings at 717, check out our Facebook page for details and information. 

FINALLY.... YOGA with Kara Shiffer!

 We've had countless requests for a yoga class with Kara, please join us at the box on Saturday, October 20th, at 12:30pm for an hour session. A class will be available on ZP closer to date. 

(And unless you like doing yoga on turf, you'll want to bring your yoga mat!) 

BB Challenge

Final results are in the works! Winners will be announced at the 2 Year Celebration.

SKILL/STRENGTH

Hang Power Snatch
5x2 @ 60% 1RM Snatch

Snatch
3x1 @ 85% 1RM Snatch


WOD

9 Rounds For Time:
3 Power Cleans
3 Front Squats
6 Single Leg Deadlift (3 each leg)
-then, at the end of 9 rounds
30 Ring Dips
to complete WOD

** 70% of Clean - One barbell is used for all three movements.

COOLDOWN

Hip Mobility

The Deckers... Team Ramrod

Skill/Strength/Cooldown
EMOM 10
2 Push Press @ 65%
*No Racks

Cooldown
Thoracic and shoulder mobility.  Spend time on those bands and rollers today.

WOD
Not for time:
25 Push Press @ 60%
50 Push Ups
75 Situps
100 Double-unders

CrossFit Endurance

1000 easy row
*hard 10 seconds at 700, 800 and 900
500 TT row for avg watts
60 sec on/ 60 sec off @ 500 TT avg watts 6 minutes
2 minute rest
30 sec on/30 sec off @ 500 TT avg watts for 5 minutes
500 TT row

Steady easy row too cool down

Jamie C. taking home the Ladies first place spot in the Mid-Atlantic Hopper!!

I didn't get many pictures this weekend, but since we have such an awesome community, I didn't have to worry about it. The amount of support our guys and girls had this weekend was incredible.  Thank you all for coming down.  Each time a team or athlete from 717 was WOD'n, they had their own cheering section that drowned out the place!

Every ones energy and grit where sincerely inspiring.  Please start sending in pictures so I can show all you off.  Thanks again for an incredible weekend everyone.  If you see any of the following people in the Box, pat them on the back for a job well done.

Tony C. 

Jason K.

Mike L. 

Tony F.

Paul D.

Wendy D.

Jen G.

Jen E.

Bekah H.

Levi H. 

Mason S.

Olivia B.

Maria B.

Hobbit G.

Skill/Strength/Cooldown

25 minutes to:

Work up to a 5rm Front Squat

then...

3x3 Heavy Hang Squat Cleans

After WOD:

Hip and Thoracic mobility

WOD

AMRAP 8:

3 Thrusters (135/95)

6 Strict Pullups

9 Burpees

Rest as needed then complete the following not for time:

50 Good Mornings or Back Extensions

50 4 count Flutter kicks