12 May 2018


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. to 11:30 a.m.

OPEN GYM:  11:30 a.m. to 12:30 p.m.

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

** Reminder we kick off our new Spring/Summer Schedule on Saturday, 11 May with a new Open Gym hour at 11:30 a.m. and our Free Intro class has been moved up to 11:30 a.m.



Next Tuesday, 15 May we will be holding another Bring a Friend Day.  All of our members are  welcome to bring any friends or family members to work out with you during any regularly scheduled classes this day.



During the spring and summer months we will be modifying our Saturday schedule.  Effective 11 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.




A: EMOM:  10 Minutes

M1:  20 DU’s plus 1 DB clean and jerk (Rx:  50/35; S: 35/20).

Increase 5 DU’s every even minute


B:  For Time

400m sandbag run

75 DB Deadlift (50/35)

400m Row

50 DB Hang Power Cleans

400m sandbag run

25 DB Front Squats

400m Row

50 Med Ball Cleans

400m sandbag run

75 DB Deadlift

 ** Partners switch out row as needed, and switch off sand bag as needed

Time Cap:  25 Minutes




E2MOM: 12 Minutes (:90W/:30R)
50 DUs
1 Clean and Jerk
R1: 155/105; R2: 175/115; R3: 185/125; R4: 205/145; R5: 225/155; R6: 255/175



For Time (Time Cap: 15 Minutes)
30 Back Squats (135/95)
30 T2B
30 Jerks
20 Front Squats
20 Bar Muscle Ups (S: C2B Pull Ups)
20 Push Press
10 OH Squats
10 Ring Muscle Ups
10 Strict Press



Partner WOD

P1: Rows 1000m; P2: Runs 800m
100 Wall Balls (Partner holds Wall Sit)
75 Ring Dips (Partner holds plank)
50 Power Cleans (Rx: 115/80; S: 95/65) (Partner holds KB Front Rack)
25 HSPU (Partner Holds Ring Support)
P2: Rows 1000m; P1: Runs 800m)

* Partners Rotate as needed



Barbell Option:

Snatch 2,2,2,2,2,2 (start @ 75%)
Power Clean 2,2,2,2,2,2 (start @75%)
Deficit DL Pull 3, 3, 3, 3, (start @ 80% DL)
Single arm DB/KB Row: 4 x 12-15
Tabata Push Ups

Gymnastics Option:

EMOM: 16 Minutes (:20W/:40R)
M1: # Strict Pull ups
M2: # Strict Ring Dips
M3: # Strict Ring Pull Ups
M4: #Strict Bench Dips

Hand Stand Work:
5 Rounds for Quality
20 Shoulder/Elbow Taps Against Wall (A: Come down off wall and kick up into strict max meters HS Walk)

Rest 2 Minutes between sets.












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.


  • 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)