15 October 2018
NEW 12 NOON CLASS STARTS THIS WEEK ON TUESDAY!
We will begin offering a new noon class on Tuesdays, Thursdays, and Fridays starting this week for a trial period. Members are welcome to attend a regular CrossFit class lead by a coach or use the hour as an open gym hour off to the side of the class.
STRENGTH:
LEVEL 1: (12 Minutes)
3 HANG Squat Snatch OR HANG Power Snatch to OH Squat
LEVEL 2:
HANG Squat Snatch
1-1-1-1
* start at @ 70%
WOD:
LEVEL 1:
3 RFT:
15 Power Snatch (95/65)
10 Ring Rows
10 Push Ups
LEVEL 1+:
3 RFT:
14 Power Snatch (115/80)
14 Chest to Bar Pull Ups
LEVEL 2:
3 RFT:
14 Power Snatch (135/95)
7/5 Muscle Ups
CORE/RECOVERY:
3 Rounds:
10 Ab Wheel Roll Outs
:30 Boat Pose Hold
**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.
