171 CrossFit – Sat, Feb 4
 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-bf5858bd-7fff-0abf-64ad-f8961e510224">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">6 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">4 Sumo Stance Bodyweight Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">6 Alt. Step-ups</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">4 Knee/Regular Push-ups</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">6/4 Cal Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">-Rest 1:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">6 WB Front Squats OR WB to a Target</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">4 Sumo Deadlifts Barbell OR KB*</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">6 Box Jumps Step Down</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">4 Burpees OR Strict Presses*</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">6/4 Cal Row </span></p>

Workout – Performance
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

<p dir="ltr"><span id="docs-internal-guid-990ae922-7fff-f054-7209-e3799cf5ea07">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-990ae922-7fff-f054-7209-e3799cf5ea07">KG WB: (9/6)</span></p><p dir="ltr"><span id="docs-internal-guid-990ae922-7fff-f054-7209-e3799cf5ea07">KG BB: (35/25)</span></p>

Partner Workout Option – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">AMRAP x 20 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">20 Wall Balls (Athlete Choice)</span></p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">20 Sumo Deadlift High Pull (75/55)</span></p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">20 Box Jumps (20)</span></p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">20 Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">20/15 Cal Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">*Partners will complete every other movement in order. Ex: P1 does 20 Wall Balls, P2 does 20 Sumo Deadlift High Pulls, P1 does 20 Box Jumps, etc. P1 works while P2 rests.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">(Score is Total Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">KG WB: (9/6)</span></p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">KG BB: (35/25)</span></p>

Workout – Fitness
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest

(Score is Total Reps)

KG WB: (6/5)
KG KB: (24/16)

Partner Workout Option – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">AMRAP x 20 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">15 Wall Balls (Athlete Choice)</span></p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">15 KB Sumo Deadlift (53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">15 Box Jumps (20)</span></p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">15 Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">15/12 Cal Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">*Partners will complete every other movement in order. Ex: P1 does 15 Wall Balls, P2 does 15 KB Sumo Deadlift, P1 does 15 Box Jumps, etc. P1 works while P2 rests.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">(Score is Total Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">KG WB: (6/5)</span></p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">KG KB: (24/16)</span></p>

<p dir="ltr"><span id="docs-internal-guid-33350720-7fff-a8d6-4adc-8787d540854c">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-33350720-7fff-a8d6-4adc-8787d540854c">15-20 Empty Barbell Reverse Curls</span></p><p dir="ltr"><span id="docs-internal-guid-33350720-7fff-a8d6-4adc-8787d540854c">15-20 Empty Barbell Skull Crushers</span></p><p dir="ltr"><span id="docs-internal-guid-33350720-7fff-a8d6-4adc-8787d540854c">1:00 Plate Sit-Ups (Light)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-33350720-7fff-a8d6-4adc-8787d540854c">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-33350720-7fff-a8d6-4adc-8787d540854c">(No Measure)</span></p>