16 April 2018

SPRING 6-WEEK FIT CAMP COURSE KICKS OFF 16 APRIL: 

Cycle 003 of our 6-Week Fit Camp kicks off on Monday, 16 April and runs through 25 May.  This cycle we will once again offer our early morning Co-Ed camp on Monday, Wednesday and Fridays from 5:15 a.m. to 6:00 a.m. and our Ladies Only Evening Camp on Monday and Wednesday at 8:00 p.m. to 9:00 p.m. and Fridays at 6:00 p.m.  Fit Campers will also have access to our Saturday morning CrossFit Unloaded Class from 8:00 a.m. to 9:00 a.m. for a total of four live workouts per week as well as a home workout sent out each Friday (total of 5 workouts each week).  This is a great opportunity for any family or friends who may be looking to kick start their fitness this Spring but are intimidated by CrossFit.  They can register via the link below.

FIT CAMP REGISTRATION

 

NEW SPIN FIT PROGRAM: 

We are excited to officially kick off our new Spin Fit program!  We have launched four class times per week for now. Initial class times are listed below.  If you have not yet tried out a free trial class, we welcome you to come in and try out a class for free. After that we have several punch card pass options available to members and non-members, as well as two discounted monthly recurring plans available exclusively to our  CFK members and their family members (who do not need to be existing members).

You can enroll online for classes by visiting our schedule on the website or members can log in to your Pike 13 dashboard. To obtain the free trial pass you simply need to enter the coupon code SPINTRIAL at check out and it will reduce the cost of your first trial class to zero. Each class will be capped at 9 members so be sure to enroll early to secure your spot. If classes begin to consistently fill up we will begin to add more class times and options to our schedule.  If three or less people have enrolled, then the class will be cancelled with notice provided at least 90 minutes prior to the class start.  You can register online via our SCHEDULE online.

CURRENT SPIN FIT CLASS SCHEDULE:

  • Mondays at 6:00 p.m. to 6:45 p.m.
  • Thursdays at 7:00 a.m. to 7:45 a.m.
  • Saturdays at 10:30 a.m. to 11:15 a.m.
  • Sundays at 10:00 a.m. to 10:45 a.m.

SPINFIT MEMBERSHIP OPTIONS:  

1 Session Per Week (4 Sessions Per Month) Recurring Monthly Membership Add On:  $50 ($12.50 per class) **

2 Sessions Per Week (8 Sessions Per Month) Recurring Monthly Membership Add On:  $90 ($11.25 Per Class)**

** The discounted monthly recurring membership add on is available only to CFK members and/or their immediate family members.  These plans can be extended to family members who do not currently attend regular CrossFit classes but have a spouse or partner who does.

Family Member Discount:  If two or more family members purchase the membership add on they each receive an additional $5 off the 1 session per week plan and $10 off the 2 session per week plan. ($45 and $80).

1 Class Drop In:  $20

5 Class Punch Card:  $90 (Members have up to 45 days to utilize passes)

10 Class Punch Card:  $150 (Members have up to 75 days to utilize passes)

 

 

STRENGTH: 

E2MOM:  8 Minutes

Minutes 0-2:  Back Squat x 8 @ 60%

Minutes 0-4:  Back Squat x 6 @ 70%

Minutes 4-6:  Back Squat x 4 @ 80%

Minutes 6-8:  Back Squat x 2 @ 90%

 

STRENGTH ACCESSORY:

Single Leg KB/DB Romanian Deadlift:  3 x 8/ea (AHAP)

 

WOD:  

5 Rounds

In a 2 Minute Window Complete:

200m Run

Max Rep Devils Press (Rx:  45/25; S: 35/20)

** Rest 1 Minute between Rounds

 

 

CORE/RECOVERY: 

KB/DB Windmill:  3 x 5/ea

 

 

 

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