E2MOM: 10 Minutes (5 Rounds)
3 Squat Snatch Triples @ 80%
** Warm up to 70-80% first 5 Minutes
500m Row (A: 30/20 Calories on Assault Bike)
(A: 135/95; Rx: 115/80; S: 95/65)
500m Row (A: 30/20 Calories on AB)
** Score each separately; Score = Total Time for each Segment
Glute Bridges: 3 x 15
* Feet elevated on box or bench
A: 3 Rounds ME Glute Ham Raise on GHD
Spend 5 Minutes to Establish 1 RM Weighted Strict Pull Up
NEW SPIN FIT PROGRAM:
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.
CURRENT SPIN FIT CLASS SCHEDULE:
- 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.
SPINFIT MEMBERSHIP OPTIONS:
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)