25 April 2018


Wednesday’s work during this cycle will include more of a “body building” focus utilizing more traditional strength-building exercises designed to improve our overall work capacity.  It also has the added benefit of aiding in recovery, improving muscle balance and symmetry, and helping to reduce risk of injury.  While Wednesdays will have less of a traditional CrossFit focus, they will still be very important in building a solid strength foundation and improving our raw work capacity, and definitely should not be skipped.  Plus they will be fun!


3 Rounds 

Back Squat:  8-12 Reps (Challenging Weight)

KB Deficit Sumo Deadlift:  12-15 Reps

20 KB Walking Lunge

** Rest 15 seconds between movements and 2 minutes between rounds


3 Rounds 

Max Strict Pull Ups (S: 8 Strict Pull Ups; S2:  Banded Strict Pull Ups)

Bent Over Row w/KB: 12-15 Reps

Diagonal Banded Lat Pull Down:  12-15 Reps

** Rest 15 seconds between movements and 2 minutes between rounds

3 Rounds

Seated DB Press:  6-8 Reps

Plate Front Raise:  15 Reps 

DB Upright Row:  12-15 Reps

** Rest 15 seconds between movements and 2 minutes between rounds

75 Bicep curls (A: 100; S: 50) w/back against wall

**30 Banded Tricep Press Downs for every break (A: 45/25, RX: 35/20, S: 25/15)


** All work should be for quality over time.  Loading should be moderate to challenging, but form is the priority.



Focus:  Gymnastics and Body Control

EMOM: 8 Minutes

1 Strict Ring Dip into 1 Negative Muscle Up
A: 3 Strict Ring Dips + 1 Negative Muscle Up
S: 1 Strict/Kipping Ring Dip + 1 Neg Muscle Up on Low Rings



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)