Women of 517 – Their CrossFit Stories

CrossFit can be intimidating for anyone — particularly women. There are many misconceptions … such as you’ll get “big and bulky”, “it’s only for fit people”, “it’s only for young people” … these are all untrue. CrossFit is for everyone! A couple of months ago, in preparation for this updated website, I asked our Women […]

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Travel/Vacation WODs

Here are some ideas for WODs while you are away from the box: 5 RFT – Run 1/2 mile, 50 air squats 10 RFT – 10 push-ups 10 sit ups 10 squats 200 air squats for time “Susan” 5 RFT – Run 200m 10 squats 10 push ups 4 RFT – Sprint 200m and do 25 push […]

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10 Tips for Starting Crossfit

Stepping into a CrossFit gym for the first time can be a bit intimidating and overwhelming. You might see a bunch of half-naked hard bodies showing off their ink and abs, ripping out butterfly kip after butterfly kip. You might ask yourself, “Is that person having a seizure or doing pull-ups?  What’s with the guy […]

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Hand Care 101

Hand Care Tips The following post on hand care is courtesty of Crossfit Verve. Ripping your hands is not cool, and doesn’t need to happen. Hand rips can take a while to heel, are painful, annoying and may prevent you from training to you full capacity for a while. Here are a few tips to […]

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CrossFit Acronyms

Many of you ask each week what these crazy Acronyms we put up on the WOD board stand for so here is the extensive list. Please refer to it as many times as you need to! Have fun reading them and feel a little more knowledgeable in your Crossfit lingo! AMRAP: As Many Reps(sometimes Rounds) […]

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