171 CrossFit – Thu, Feb 2
 Good things are coming to Crossfit 171!

Take a look at some of the new programs being added to the schedule! You know we have a great Fitness program for all our members, but now we are adding a Performance program, designed to push you to a new level. We want you all to be ready to kick some ass in the Crossfit Open, happening Feb. 16th – Mar. 6th. Be wise when adding intensity to your workout to avoid any injuries. Your health and well-being comes first!

We are also adding the Compete Program to coincide with our regular Fitness program. Our Compete Program is to work on the specialized and targeted movements that we don’t get enough of. Think 5K runs, rope, climbs, GHD, sit-ups, 20 minute mobility sessions, etc. this training includes active rest days every Thursday and Sunday.

Would you like to see more movements or programs added to the schedule? Let us know.

Can’t make it to regular classes? We are excited to announce that if you have a six month membership, you will be granted access to the gym with a door code. Rules and guidelines will need to be followed.

Since opening our doors in 2014 we haven’t raised our membership rates. However, in order to continue providing the best service, upgrades, features and equipment, membership fees will be increasing by $10.00 per membership.

We are excited to introduce a 6 week Boot Camp lead by our own Coach Cacey Richard. We can’t wait to see some new faces and share the love of fitness to some unfamiliar faces.The regular 6:30 class will temporarily be changed to accommodate the boot camp. Flyer introducing the boot camp, will be coming soon.

 We love our members and would like to continue to bring you the best programming!

<p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">:30 Jumping Jacks</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">Into…</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">1:00 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">Into…</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">1:00 Double Unders or Double Attempts</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">Into…</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">:30 Jumping Jacks</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">Then…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">5 DB Goblet Squat (Light w/ :01 Pause at the Bottom)</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">5/5 DB Shoulder Press</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">5/5 DB Side Lunge</span></p><p dir="ltr"><span id="docs-internal-guid-12cd49dc-7fff-fc42-c549-421463ffb64c">10 Alt. Mountain Climbers</span></p>

Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">10-9-8-7-6-5-4-3-2-1</span></p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">DB Goblet Squats (Athlete Choice, AHAP)</span></p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">5-10-15-20-25-30-35-40-45-50</span></p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">Double Unders (Unbroken Optional)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">*DU must be performed unbroken to move back to the Squats. If miss a rep, restart the set from zero. Ex: on the set of 20, if you miss at 17 then restart the set of 20 from 0.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-acfa0e90-7fff-4a16-bc00-f8c787b18c0c">(Score is Time)</span></p>

Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">10-9-8-7-6-5-4-3-2-1</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">DB Goblet Squats (Athlete Choice, Heavy)</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">5-10-15-20-25-30-35-40-45-50*</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">*Option to Change DU Volume to:</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">25-25-25-25-25-25-25-25-25-25</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">or…</span></p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">5-10-15-20-25-30-35-35-35-35</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5c2c26ee-7fff-8f3c-d598-e350b5997a32">(Score is Time)</span></p>

Post-Workout Strength – All
Back Squat (ON AN 15:00 RUNNING CLOCK…
Build to a Moderate Set of 3 Reps*)
<p dir="ltr"><span id="docs-internal-guid-9a399c29-7fff-d46c-47f0-0b19cfdd986c">*Start Moderate and build to Moderate. Goal is to build off of the Squats from the workout and see how it impacts athlete position in the with the Moderate load.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9a399c29-7fff-d46c-47f0-0b19cfdd986c">Week 5 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9a399c29-7fff-d46c-47f0-0b19cfdd986c">(Score is Weight)</span></p><p><br /> </p>