20 October 2018

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SATURDAY SCHEDULE:

FIT CAMP WOD (UNLOADED):  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.

OPEN GYM:  11:30 a.m. to 12:30 p.m.

FREE INTRO CLASS:  11:30 a.m. to 12:30 p.m.

 

FIT CAMP WOD:

For Time:  (With a Partner)

400m Run (both partners run)

20 KB Swings (53/35)

20 Pull-Ups (S: Ring Rows)

800m Run

40 KB Swings

40 Pull Ups

1200m Run

60 KB Swings

60 Pull Ups

 

WARRIOR WOD:

Part A:

10 Minutes to Build to Heavy Snatch Balance

10 Minutes to Build to Heavy Snatch

 

Part B:

AMRAP 11 Minutes:

30 DU

7 T2B

7 DB Squats (50/35)

7 DB Push Press

**Rest 5 Minutes

15-12-9

Deadlifts (315/205)

Ring MU

**Rest 5 Minutes

2 RFT:

25 Power Cleans (135/95)

25 Bar Facing Burpees

*Courtesy of  Linchpin Monday MashUp

 

CFK WOD:

TEAM CARDIO
1 RFT:
1600m Plate/MB Run (200m intervals)
2km/1600m Row (400/500m intervals)
30 Burpees to Target (synchro to a pull up bar)

 

 

NEW 12 NOON CLASS STARTS THIS WEEK!

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.

**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.