4 November 2018

Posted by & filed under .

 

SUNDAY SCHEDULE: 

Group Foundations:  10:00 a.m. to 11:00 a.m.

Spin Fit:  10:00 a.m. to 10:45 a.m.

Open Gym:  10:00 a.m. to 12:00 p.m.

Strongman Sunday:  11:00 a.m. to 12:00 p.m.

Free Intro Class:  12:00 p.m to 1:00 p.m.

 

OPEN GYM: 

BARBELL OPTION: 

A) Snatch Work:

3 Position Snatch: Build to Heavy (Hang-Knee-Floor)

Snatch Pull:  5 x 2 @ 100%

B) EMOM:  10 Minutes

M1:  1 Jerk

M2:  5 Strict Pull Ups

C) Back Squat:  3 x 5 @ 80-85%

D) GHD Back Extensions:  3 x 10-12

 

GYMNASTIC OPTION: 

A) HSPU:  Max Set of Kipping HSPU

B) Establish Max strict 3 RM Pull Up in 6 Minutes (S:  Use thin bands)

C) Accumulate 12 Negative Ring Muscle Ups (Rest as needed) (Slow and Controlled)

D) EMOM:  7 Minutes.  # = Number that ensures no fails.  Scale:  1-2 Bar Muscle Up Transition.

 

NEW 12 NOON CLASS:

We will begin offering a new noon class on Tuesdays, Thursdays, and Fridays.  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.