14 April 2018


Cycle 003 of our 6-Week Fit Camp kicks off on Monday, 16 April and runs through 25 May.  This cycle we will once again offer our early morning Co-Ed camp on Monday, Wednesday and Fridays from 5:15 a.m. to 6:00 a.m. and our Ladies Only Evening Camp on Monday and Wednesday at 8:00 p.m. to 9:00 p.m. and Fridays at 6:00 p.m.  Fit Campers will also have access to our Saturday morning CrossFit Unloaded Class from 8:00 a.m. to 9:00 a.m. for a total of four live workouts per week as well as a home workout sent out each Friday (total of 5 workouts each week).  This is a great opportunity for any family or friends who may be looking to kick start their fitness this Spring but are intimidated by CrossFit.  They can register via the link below.




We are excited to officially kick off our new Spin Fit program!  We have launched four class times per week for now. Initial class times are listed below.  If you have not yet tried out a free trial class, we welcome you to come in and try out a class for free. After that we have several punch card pass options available to members and non-members, as well as two discounted monthly recurring plans available exclusively to our  CFK members and their family members (who do not need to be existing members).

You can enroll online for classes by visiting our schedule on the website or members can log in to your Pike 13 dashboard. To obtain the free trial pass you simply need to enter the coupon code SPINTRIAL at check out and it will reduce the cost of your first trial class to zero. Each class will be capped at 9 members so be sure to enroll early to secure your spot. If classes begin to consistently fill up we will begin to add more class times and options to our schedule.  If three or less people have enrolled, then the class will be cancelled with notice provided at least 90 minutes prior to the class start.  You can register online via our SCHEDULE online.


  • Mondays at 6:00 p.m. to 6:45 p.m.
  • Thursdays at 7:00 a.m. to 7:45 a.m.
  • Saturdays at 10:30 a.m. to 11:15 a.m.
  • Sundays at 10:00 a.m. to 10:45 a.m.


1 Session Per Week (4 Sessions Per Month) Recurring Monthly Membership Add On:  $50 ($12.50 per class) **

2 Sessions Per Week (8 Sessions Per Month) Recurring Monthly Membership Add On:  $90 ($11.25 Per Class)**

** The discounted monthly recurring membership add on is available only to CFK members and/or their immediate family members.  These plans can be extended to family members who do not currently attend regular CrossFit classes but have a spouse or partner who does.

Family Member Discount:  If two or more family members purchase the membership add on they each receive an additional $5 off the 1 session per week plan and $10 off the 2 session per week plan. ($45 and $80).

1 Class Drop In:  $20

5 Class Punch Card:  $90 (Members have up to 45 days to utilize passes)

10 Class Punch Card:  $150 (Members have up to 75 days to utilize passes)



YOGA:  8:00 a.m. to 9:00 a.m.

UNLOADED FIT CAMP:  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. and 11:30 a.m.

FREE INTRO CLASS:  12:30 p.m. to 1:30 p.m.



With a Running Clock…

AMRAP:  15 Minutes

70 DB Snatches (50/35)

50 Calorie Row

25 Burpee Pull Ups

@ 15 Minutes…

AMRAP:  15 Minutes

60 Wall Balls (20/14)

40 Calorie Bike

20 Reverse Burpee Get Ups

@ 30 Minutes…

AMRAP:  15 Minutes

50 Push Ups

30 D-Ball Cleans

15 Burpees over the D-Ball




A.  In 15 Minutes Build to a Heavy Complex

1 Snatch + 1 Snatch Balance + 1 Overhead Squat


B.  On a 24:00 running clock:

Min 0-3: Run 400m then max power cleans (135/95)

Min 3-4: Rest

Min 4-7: Run 400m then max ring muscle ups

Min 7-8: Rest

Min 8-11: Run 400m then max push jerks (135/95)

Min 11-12:  Rest

Min 12-15: Run 400m then max bar muscle ups

Min 15-16:  Rest

Min 16-19:  Run 400m then max thrusters (135/95)

Min 19-20: Rest

Min 20-23: Run 400m then max rope climbs 

Min 23-24: Rest


C.  Prowler Finisher (Teams of 3 or 4)

EMOM:  8 Minutes

Minute 1:  Partner 1 Completes Max Russian KB Swings

Minute 2:  Partner 2 Completes Max Burpees

Minute 3:  Partner 3 Completes Max Distance Prowler Push

Minute 4:  Partner 4 Rests

Repeat x 2

Team Score is Distance Completed with Prowler



AMRAP:  22 Minutes (Teams of 2)

100 Wall Balls

100 DU

80 DB Snatches (Rx: 50/35; S: 45/25)

80 TTB (S:  Sit Ups)

60 Box Jumps

60 Lateral Burpees

40 C2B Pull Ups (S:  Pull Ups; S2:  Ring Rows)

40 D-Ball Ground to Shoulder

Max Rep Bear Complex in Remaining Time (Rx:  135/95; S: 115/80; S2: 95/65)