171 CrossFit – Mon, Jan 30
 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-23255051-7fff-bb26-dae3-1d2fce490a29">200m Group Jog</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">10 Banded Dante Rows</span></p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">10 Alt. Banded Deadbugs</span></p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">10 Banded Hip Pull Throughs*</span></p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">10 Arm Haulers</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">200m Group Jog</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-23255051-7fff-bb26-dae3-1d2fce490a29">*Band attached to the rig at hip height. Face away from the rig while holding the band between the legs. Hinge back then squeeze the glutes/flex the quads to pull the band through the legs, finishing in a tall, neutral position. </span></p><p><br /> </p>

Strength – All
Deadlift (4-4-4-4*)
<p dir="ltr"><span id="docs-internal-guid-e095ee75-7fff-f524-2c0e-11368f476d4d">*Start Heavy and build to Heavy+.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e095ee75-7fff-f524-2c0e-11368f476d4d">Week 5 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e095ee75-7fff-f524-2c0e-11368f476d4d">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">AMRAP x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">2 Rope Climb*</span></p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">5 Deadlifts (275/185)</span></p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">25 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">*2 Rope Climbs can be subbed for 6 Strict Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f948e0cc-7fff-98e3-4b89-c3b2f244b3e7">KG BB: (125/85)</span></p>

Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">AMRAP x 12 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">3 Strict Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">5 Deadlifts (205/145)</span></p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">25 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">*3 Strict Pull-Ups can be subbed for 1 Rope Climb</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-12531ddd-7fff-d9a3-af57-601e7077923e">KG BB: (90/65)</span></p>