26 April 2018
STRENGTH:
E2MOM: 10 Minutes
1 Deadlift + 20 Second Handstand Hold (Climbing)
A: Free standing HS Hold
WOD:
“DT”
5 RFT:
12 Deadlift
9 Hang Clean
6 STO
(Rx: 155/105; S: 135/95; S2: 115/80; S3: 95/65)
** Scale as needed to finish under 12 minutes
Advanced Option: DT with Penalty
Every time athlete breaks or sets down bar complete 4 lateral burpees over the bar
DT is a hero WOD, in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
CORE:
Abmat Sit Ups: 3 x 20 (A: 3 x 30)
Hold 30 second Sphinx Stretch between each set
3 x 20 Ab Mat Sit Ups; Hold 30 Second Sphinx Stretch Between Each Set
GIRLS GONE RX – VOLUNTEERS NEEDED!
We are hosting Girls Gone Rx for the third year in a row on Saturday, 5 May. This year the event has sold out and we couldn’t be more excited to support such an awesome cause. In order to put on a great event, we will need a ton of volunteers and appreciate any help we can get that day. If you are free to help either the night before with set up or the day of the event, please fill out the Volunteer Registration form below. Even if its only for a few hours, we appreciate it. The event helps raise funds for breast cancer research via the Bright Pink Organization.
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)
