11 October 2018

STRENGTH:

Deadlift: Build to a Heavy Single Deadlift

WOD:

LEVEL 1:
21-15-9
Deadlift (225/155)
Sit Ups x 2 (42/30/18)

LEVEL1+:
21-15-9
DL (255/165)
Sit Ups x 2 (42/30/18)

LEVEL 2:
DL (275/185)
GHD Sit Ups (21/15/9)

CORE/RECOVERY:

Banded Good Mornings
3 x 15

Hamstring Smash

**CLASS ENROLLMENT POLICY: 

Members are required to pre-enroll in evening and weekend classes via our Pike13 system to secure their spot.  Each class is capped at 26 with the exception of our Saturday Unloaded Fit Camp and 10:30 a.m. class which are capped at 30 members.  If you do not pre-enroll prior to the cap, you will be added to a waitlist for the class and notified if a spot becomes available.  Additionally if you have pre-enrolled but can no longer attend, you are required to cancel your enrollment prior to class to allow another member to attend.  Upon arrival, members must check in to class at the front kiosk to change their status from enrolled to checked in.