6-WEEK FIT CAMP EXTENSION:
We have extended our current Fit Camp by two weeks and will be welcoming a new wave of Fit Campers tomorrow, Monday, 30 April. Today and tomorrow are the last days to register if you would like to join us for our six week Fit Camp Challenge running from 30 April through 11 June! If you have been looking for something to help you prepare for summer this is the program for you.
The 6-Week Boot Camp Includes:
- 5 workouts per week
- 24 Boot Camp Classes (Class times available on Monday, Wednesday, Friday and Saturday)
- Weekend Homework Workouts
- Nutrition Guidance
- Private Facebook Page for Support and Accountability
- Body Composition Analysis and Baseline Fitness Testing
Register Online via the link below!
NEW SPRING/SUMMER SATURDAY SCHEDULE:
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.
GIRLS GONE RX – VOLUNTEERS NEEDED!
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.
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)
30 APRIL 2018
Pull Up and Pull Up Variations
Spend 12 Minutes working on pull up progressions
Level 1: Beginner (Strict Pull Ups and Strength Foundation)
Level 2: Beginner to Intermediate (Kip Swing and Kipping Pull Up)
Level 3: Intermediate to Advanced: (Butterfly Pull Up)
Athlete to Choose 1 of 3 Benchmark Workouts (Based on Skill Level)
Option 1: Cindy
AMRAP: 20 Minutes
5 Pull Ups; 10 Push Ups, 15 Air Squats
Option 2: Mary
AMRAP: 20 Minutes
5 HSPU; 10 Pistols; 15 Pull Ups
Option 3: Nate
AMRAP: 20 Minutes
2 Ring Muscle Ups; 4 HSPU, 8 KB Swings (70/53)
10-20-30-40-50-60 Second Plank Holds on Elbows (w/only 10 seconds rest between sets)
**Each set increases in duration.
Skill: 100 Double Unders for Time
Time Cap: 4 Minutes
** If you finish within the time cap, complete as many double unders as possible
A: Work on Triple Unders after the 100DU Set.