13 May 2018

Posted by & filed under .

HAPPY MOTHERS DAY TO ALL OF OUR WONDERFUL, STRONG, AND BAD ASS CFK MAMAS.  WE HOPE YOU ENJOY THE DAY CELEBRATING AND RELAXING WITH YOUR LOVED ONES.  THANK YOU ALSO FOR BEING SUCH INCREDIBLE ROLE MODELS FOR YOUR CHILDREN AND SHOWING THEM THE IMPORTANCE OF MAKING HEALTH AND FITNESS A PRIORITY.  

 

SUNDAY SCHEDULE: 

MURPH PREP:  9:00 a.m. to 10:00 a.m.

SPIN FIT:  10:00 a.m. to 10:45 a.m.

GROUP FOUNDATIONS:  10:00 a.m. to 11:00 a.m.

OPEN GYM:  10:00 a.m. to 12:00 p.m.

MURPH PREP:  11:00 a.m. to 12:00 p.m.

FREE INTRO CLASS:  12:00 p.m. to 1:00 p.m.

 

** Reminder, we will be holding our Sunday Murph prep at 9:00 a.m. and 11:00 a.m. tomorrow (Sunday).  This week we are doing a 1/2 Murph.  One heat will run at 9:00 a.m. and the second heat will run at 11:00 a.m.  If you plan to participate please show up to one of these heat times and join the group.  Last week was a ton of fun!  Also by attending you get an entry into our Murph Challenge Raffle for a chance to win a prize on Memorial Day!

 

BRING A FRIEND DAY IS BACK! 

Next Tuesday, 15 May we will be holding another Bring a Friend Day.  All of our members are  welcome to bring any friends or family members to work out with you during any regularly scheduled classes this day.  If you have friends or family you plan to bring in, please have them complete our online waiver via the Pike 13 system in advance via the WAIVER link.

 

OPEN GYM OPTIONAL BARBELL AND GYMNASTIC PROGRAM: 

Barbell Option:

Snatch Balance 1,1,1,1,1,1
Power Snatch 2,2,2,2,2 (Climbing from 75%)
Starr Shrugs in Snatch Grip @ 100% of Day’s Power Snatch: 4 x 8 (From low rack or Jerk Blocks)
Glute Ham Raises (GHR): 4 x 8-10 reps

 

Gymnastics Option: 

Muscle Up Skill Work:

Choose TWO exercises below to complete based off ability/weak points
3 x 20sec false grip hang
3 x 10 false grip high hip swings
5 x 2 banded transitions
8 x 1 negative muscle ups
4 x 1-4 kipping muscle ups (rest 60sec)
8 x 1-2 strict muscle up + 1-2 strict ring dip

Strict Gymnastic Work:

10 x 1-4 strict C2B pull-ups (the number can change each set)
Superset with
10 x 1-2 plyo push-up onto plates

Inversion Work:  Handstand Holds

Hold against wall (don’t take feet off wall, this is purely for shoulder endurance)
2min hold, rest 60 sec
1:30 hold, rest 45 sec
1min hold, rest 30 sec
30sec hold, rest 15 sec
15 sec hold

 

NEW SPRING/SUMMER SATURDAY SCHEDULE:

During the spring and summer months we will be modifying our Saturday schedule.  Effective 11 May 2018 we will no longer offer an 11:30 a.m. CrossFit class but will be offering an hour of open gym during this time period.  We will also be running our Free Intro Class during this time as well and eliminating the 12:30 p.m. class during the warmer months.  Additionally, we are excited to announce that we will be providing a barbell specific and gymnastic specific workout option during all of our open gym times (Thursday, Saturday, and Sunday) for members to take advantage of to improve barbell technique and work on gymnastic skills.

The new schedule for Saturdays starting 1 May will be as follows:

CrossFit Unloaded Fit Camp:  8:00 a.m. to 9:00 a.m.

Warrior WOD:  9:00 a.m. to 10:30 a.m.

CFK WOD:  10:30 a.m. to 11:30 a.m.

SPIN FIT:  10:30 a.m. to 11:15 a.m.

Open Gym:  11:30 a.m. to 12:30 p.m.

Free Intro Class:  11:30 a.m. to 12:30 p.m.

 

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:

  • 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)