27:17

Relief and recovery products designed to work on everything but excuses. Created in the USA 🇺🇸.

10/14/2026

New Willing to Hurt Wednesday is live. Do the WOD. Submit your score by tagging us in a post. Winner gets a free bottle of 27:17. May the odds be in your favor.

10/08/2026

No score today, just honest work.

09/30/2026

It’s a spicy one this week. 🌶️🔥 Make sure you plan your recovery well.

Tag us with your score. Winner gets a free bottle of 27:17!

$Annie has been a CrossFit benchmark since the sport had a fraction of the gyms it does now.Double-unders and sit-ups. Fi...$

09/23/2026

Annie has been a CrossFit benchmark since the sport had a fraction of the gyms it does now.

Double-unders and sit-ups. Fifty of each, then forty, then thirty, twenty, ten. No barbell. No dumbbell. Just rope and floor.

It sounds simple because it is simple. That’s not the same as easy.

The double-unders test a skill under fatigue. The sit-ups test whether you can keep your midline working when your calves are already burning.

Write down your time. Annie is worth remembering.

Let’s train.

09/17/2026

Some workouts ask you to manage your effort.
This one doesn’t.
21-15-9 is short enough that pacing barely matters — the workout will be over before a smart strategy pays off. The only real strategy is: go.
The dumbbell sn**ch tests coordination when your heart rate is already up. The burpee over the dumbbell asks you to get back on the ground and do it again.
Short. Violent. Over before you’re ready for it to be.
Let’s train.
TODAY’S WORKOUT
FOR TIME: 21-15-9
Alternating DB Snatches (50/35)
Burpees Over the Dumbbell
Score: Total Time

09/14/2026

Recovery isn’t rest, I t’s performance. 27:17 is here to help.

09/09/2026

New Willing to work Wednesday is live. Winner *WINS a free bottle of 27:17 Recovery lotion. It’s always better when you win it.

Scores are already dropping in. Can anyone get it in sub 5:00?

Read the slides for instructions.

09/02/2026

Eight months of Wednesdays are behind you.

Murph. Fran. Jackie. Helen. Interval days, chippers, ladders, sprints. You’ve shown up through all of it.

Four months are left in the year.

That’s not a lot of time to make excuses. It’s plenty of time to finish something.

Today isn’t about a fresh start. You don’t need one, you never stopped.

It’s about pace. Set one you can hold through December.

Let’s train.

TODAY’S WORKOUT
AMRAP 20
8 DB Thrusters (50/35)
10 Pull-Ups
12 Calorie Row
Score: Rounds + Reps
STIMULUS
This is a long, honest engine piece.

The thrusters tax legs and shoulders together. The pull-ups ask for grip and upper body pulling when the shoulders are already tired. The row is a mixed bag, recovery for the arms, work for the lungs.

Twenty minutes is long enough to expose anyone who goes out too hot in round one.

SCALING OPTIONS
DB Thrusters → Reduce weight; single DB

Pull-Ups → Ring rows; jumping pull-ups; band-assisted

Row → Bike or 200m run

COACH’S NOTES
Thrusters: Small sets from the start. Five rounds in, you’ll be glad you did.

Pull-ups: Break before your grip tells you to.

Row: This is where you reset your breathing before the next round starts.

Round 1 tells you nothing. Round 8 tells you everything.

LAST WEEK’S LEADERBOARD
Brett R 17:39 RX
Casey M 18:24 RX
Devin T 19:02 RX
Sarah K 19:47 RX
Marcus L 20:31 RX

RECOVERY PROTOCOL
Post-workout focus:
Quads
Shoulders
Lats
Forearms

Apply 27:17 to shoulders and quads.

Twenty minutes of thrusters and pull-ups loads the front and back of the body in the same session. Cover both.

THE SECOND HALF.
We’ll see you Sunday.

08/26/2026

New Willing to Hurt Wednesday WOD.

This is the last Wednesday of Q3.

Fifteen weeks of work. Fifteen chances to show up, do something hard, and leave a little stronger than you came in.

We’re closing with sprints.

Not because it’s the flashiest workout of the quarter. Because a sprint is the most honest thing we can do. There’s no pacing strategy. No efficiency to optimize. No format to hide in.

Just run as fast as you can, do the work, and go again.

Six times.

Let’s train.
TODAY’S WORKOUT
6 ROUNDS FOR TIME
200m Run
12 Toes-to-Bar
6 Burpee Box Overs (24/20)
REST 2:00 BETWEEN ROUNDS
Score: Total time across all 6 rounds (add each split)
STIMULUS
This is a sprint workout. Each round should be a maximal effort.

The run sets the intensity. Toes-to-bar demand midline control when the lungs are burning. Burpee box overs finish each round with power and coordination.

The 2:00 rest is real. Use it fully. The goal is to match or beat your round 1 time in every subsequent round.

Target: 60–90 seconds per round. Total score under 9 minutes is excellent.
SCALING OPTIONS
Run → 250m Row, 1 min bike

Toes-to-Bar → V-Ups; knee raises; sit-ups

Burpee Box Overs → Step-overs; reduce height
COACH’S NOTES
Run: This is a sprint. Not a jog.

Toes-to-Bar: Move immediately off the run. Find rhythm fast.

Burpee box overs: Quick and clean. Land softly. Get over the box.

Rest: Take all 2:00. Lie on the floor if you need to. The rest is part of the workout.

Round 1 sets the standard. Every round after is a test of whether you can hold it.
LAST WEEK’S LEADERBOARD
1. Kels W 9:57
2. Matt W 10:42
3. Rhett R 10:58
4. Sam W 11:00
5. Brady M 11:11
RECOVERY PROTOCOL
Post-workout focus:
Hip flexors
Calves
Core
Shoulders

Apply 27:17 to hips, calves, and core.

Sprint work accumulates more hip flexor tension than most people expect. Don’t skip it.
Q3 IS DONE.
Tell us your time. Tell us your best round.

See you in Q4.

08/19/2026

Helen is one of CrossFit’s original Girl WODs.

Three rounds of running, swinging, and pulling. It appeared at the 2023 CrossFit Games. It has been a staple benchmark in boxes around the world for over two decades.

It looks manageable on paper. It isn’t.

The run sets the tone. The swings load the posterior chain when the lungs are already burning. The pull-ups finish each round on grip and upper body pulling — exactly when you want neither.

Three rounds. No breaks. Write down your time.

Let’s train.

“DB HELEN”
3 Rounds For Time:
400m Run
21 DB Swings (50/35)
12 Pull-Ups

Score: Total Time

STIMULUS

This is a benchmark triplet across three modalities.

The run builds cardiovascular intensity before each set of swings. The swings demand hip drive and posterior chain strength. The pull-ups require upper body pulling when the grip is already compromised from the swings.

Elite target: Sub-9 minutes.
Intermediate target: 12–16 minutes.
If you’re over 20 minutes, scale the weight or the pull-ups.

COACH’S NOTES

Run: Controlled. Not a sprint. Save something for the swings.
Swings: Hip drive, not arm pull. Breathe at the top.
Pull-ups: Break early in round 1. A set of 7-5 beats chasing 12 unbroken and collapsing.

Round 1 sets the tone. Round 2 is honest. Round 3 is the test.

RECOVERY PROTOCOL

Post-workout focus:
Hamstrings
Glutes
Lats
Calves

Apply 27:17 to posterior chain and lats.
Running and swinging loads the back of the body repeatedly. All of it needs support.

Save your score. This is a benchmark.

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Website

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