171 CrossFit – Fri, Jan 27
 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-f92f4545-7fff-30e5-74cb-19cb95358b8f">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">1:00 Bike → :45 Bike → :30 Bike*</span></p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">5/5 DB Windmills</span></p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">10 Alt. Lunges w/PVC Pass Thru</span></p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">5 Jumping Air Squats w/PVC Overhead</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f92f4545-7fff-30e5-74cb-19cb95358b8f">*As the Bike time decreases, let’s increase the RPM!</span></p><p><br /> </p>

Strength – All
Power Snatch (8-6-4-8-6-4*)
<p dir="ltr"><span id="docs-internal-guid-34747431-7fff-a7ec-ec6b-e2b331d6598f">*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34747431-7fff-a7ec-ec6b-e2b331d6598f">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34747431-7fff-a7ec-ec6b-e2b331d6598f">Week 4 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34747431-7fff-a7ec-ec6b-e2b331d6598f">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Metcon (Weight)
<p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">EMOM x 12 MINUTE</span></p><p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">MIN 1 – 20/15 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">MIN 2 – 1 Power Snatch (Mod-Heavy)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">*Athlete chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-632d637c-7fff-1ffc-ce65-d701a72d7ec1">(Score is Total Weight)</span></p>

Workout – Fitness
Metcon (Weight)
<p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">EMOM x 12 MINUTE</span></p><p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">MIN 1 – 15/12 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">MIN 2 – 2 Power Snatch (Mod)*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">*Athlete chooses Moderate loading to start. Reps do not need to be TNG. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-930a454d-7fff-868c-a34d-760333c121df">(Score is Total Weight)</span></p>