27 April 2018

SKILL:  Inversions 

Spend 10 Minutes Getting Upside Down

** Focus on Hand and Body Position 

Advanced/Rx:  Work on HS Walks

Accumulate 50m of Handstand Walking in 10m Shuttle 

Scaled:  5 Sets of 30-50 Shoulder/Elbow Taps Against Wall



2 RFT:
14 Back Squat (A: 185/125; Rx: 155/115; S: 135/95)



Accumulate 5-10 Wall Walks (S:  Plank Walks)



** Completed with remaining time in class


Bent Over Row:  3 x 8

Barbell Lunge:  3 x 8/ea

** Completed with remaining time in class



Spend 5-7 Minutes working on Jump Rope Technique.

Work on skill, coordination and consistency

(Singles, Backwards, Doubles, Triple Unders)

** Completed with remaining time in class or just after class



During the spring and summer months we will be modifying our Saturday schedule.  Effective 1 May 2018 we will no longer offer an 11:30 a.m. CrossFit class but will be offering an hour of open gym during this time period.  We will also be running our Free Intro Class during this time as well and eliminating the 12:30 p.m. class during the warmer months.  Additionally, we are excited to announce that we will be providing a barbell specific and gymnastic specific workout option during all of our open gym times (Thursday, Saturday, and Sunday) for members to take advantage of to improve barbell technique and work on gymnastic skills.

The new schedule for Saturdays starting 1 May will be as follows:

CrossFit 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. to 11:30 a.m.

SPIN FIT:  10:30 a.m. to 11:15 a.m.

Open Gym:  11:30 a.m. to 12:30 p.m.

Free Intro Class:  11:30 a.m. to 12:30 p.m.



We are hosting Girls Gone Rx for the third year in a row on Saturday, 5 May.  This year the event has sold out and we couldn’t be more excited to support such an awesome cause.  In order to put on a great event, we will need a ton of volunteers and appreciate any help we can get that day.  If you are free to help either the night before with set up or the day of the event, please fill out the Volunteer Registration form below.  Even if its only for a few hours, we appreciate it.   The event helps raise funds for breast cancer research via the Bright Pink Organization.




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)