8 November 2018

**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.

 

STRENGTH:

LEVEL 1:
10 Minutes Technique Work
Clean and Jerk (Focus on Split)

 

LEVEL 2:
10 Minutes to build to a heavy Clean and Jerk

 

WOD:

POWER/CYCLING
LEVEL 1: 

*Rest 2mins between each set and change plates in that 2mins

6 Clean and Jerks (135/95)
change weight
8 Clean and Jerks(115/75)
change weight
10 Clean and Jerks (95/65)
change weight
12 Clean and Jerks (75/55)
change weight
14 Clean and Jerks (64/45)

LEVEL 1+:

6 Clean and Jerks (175/115)
change weight
8 Clean and Jerks (155/105)
change weight
10 Clean and Jerks (135/95)
change weight
12 Clean and Jerks (115/75)
change weight
14 Clean and Jerks (95/65)

LEVEL 2:

6 Clean and Jerks (225/155)
change weight
8 Clean and Jerks (195/135)
change weight
10 Clean and Jerks (175/115)
change weight
12 Clean and Jerks (155/105)
change weight
14 Clean and Jerks (135/95)