171 CrossFit – Thu, Jan 19
 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-f276391f-7fff-ee7d-c47b-86f60512ce3a">LINE DRILLS (MIN 0-3:00)</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Bear Crawl</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Quad Crawl</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Heel / Toe Walk</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Single Leg Quad Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Carioca</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">etc.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">3 ROUNDS*</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">200 Run</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">6/6 Lateral Step-Ups → 6/6 SLOW Step Ups (facing the box) → 12 Alt. Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">6 Vertical Jumps → 6 Tuck Jumps → 6 Half Box Jumps w/Step Down**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">*Arrows denote movement change from round to round.</span></p><p dir="ltr"><span id="docs-internal-guid-f276391f-7fff-ee7d-c47b-86f60512ce3a">**Land softly in a quarter squat on top of the box, then step down; no need to stand tall on top of the box. </span></p><p><br /> </p>

Workout – All
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">AMRAP x 18 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">18 Alt. Step-Ups (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">18 Box Jump Overs</span></p><p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">800m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d8205d26-7fff-3aea-eae4-4c557d41e7fb">(Score is Rounds + Reps)</span></p><p><br /> </p>

<p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">4 SETS (:40 ON/ :20 OFF)</span></p><p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">MOVT 1 – Alt. V-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">MOVT 2 – Plank Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">*1 SET = MOVT 1 + MOVT 2.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-35d54bc0-7fff-e42d-d92d-c3e69afbc714">(No Measure)</span></p><p><br /> </p>