FALL 2018 PERFORMANCE NUTRITION CHALLENGE
Our Fall Nutrition Challenge kicks off on Monday, 10 September and will run until 2 December 2018. We will be hosting two info sessions this week where you can learn more about the challenge and ask questions. The first info session will be held on Sunday, between 10 a.m. and 11 .m. and the second on Tuesday, September 4 at 6 p.m. To register for the challenge you can click on one of the links below. Individual registration is $150 and couple registration is $250.00.
NEW ROWING SKILL CLINIC DATES RELEASED:
Do you hate the Rowing Machine? Do you long to be a more efficient Rower? Just like anything, Rowing is an acquired skill and one you can easily improve upon. Join Coach Allen for one of his upcoming Rowing Clinics this month. The clinic is $10 for members and $15 for non-members. Limited spots available. Registration Links Below (Click on desired Date):
**CLASS ENROLLMENT POLICY:
A friendly reminder…Members are required to pre-enroll in classes via our Pike13 system to secure their spot. Each class is capped at 25 with the exception of our Saturday Unloaded Fit Camp and 10:30 a.m. class which are capped at 30 members. If you do not pre-enroll prior to the cap, you will be added to a waitlist for the class and notified if a spot becomes available. Additionally if you have pre-enrolled but can no longer attend, you are required to cancel your enrollment prior to class to allow another member to attend. Upon arrival, members must check in to class at the front kiosk to change their status from enrolled to checked in.
LABOR DAY SCHEDULE:
We will have modified hours on Monday, 3 September for the Labor Day Holiday. We will hold Open Gym hours between 9 a.m. and 11 a.m. All other classes will be canceled for the day.
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: 11:30 a.m. to 12:30 p.m.
200 DB Snatch for Time (Rx: 50/35; S: 35/25)
EMOM: Complete 7 Wall Balls Every Minute 7 Wall Balls
**One person Snatches at a time, both complete Wallballs together. Workout starts with wall balls.
P1 Runs 200m Run, while P2 completes max Tire Flips (rotate after each run)
A. 15 Minutes to Build to Heavy Complex
1 Hang Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Split Jerk
15 Push Jerks (135/95)
20 Calories on Assault Bike
10 OH Squats (135/95)
** Rest 5 Minutes then…
10-8-6-4-2 Squat Snatch (95/65)
1-2-3-4-5 Ring Muscle Ups
Partner WOD: (Time Cap: 40 Minutes)
40 Cal on Assault Bike
20 Cleans and Jerks (A 135/95; Rx: 115/80; S2: 95/65)
40 Deadlift (A: 185/125; S: 155/105; S2: 135/95)
3 x 10 Tire Flips/Max TTB
P1 Complete 10 Tire Flips, while P2 completes max TTB (then rotate)
1) Build to a Heavy Snatch
2) Build to a Heavy Clean and Jerk
3) Choice of pulls 4x 3 @ 110% of todays heavy lift (**pick the one you need the most work on)
4) Bent over Barbell Row: 3 x 12
5) GHR: 3 x Max Reps
1) HSPU Practice: Death by kipping HSPU (14 min cap). If you don’t get past 7 minutes, rest and repeat for one more set.
2) EMOM 8: #T2B (Scale: Knees to Elbow or Knees to Chest) ** No Swinging, focus on solid kip or scale down to a lesser progression.
3) Accumulate 50 m of Handstand Walks (Scale to – shoulder taps, elbow taps).
4) E3MOM: 9 Minutes. Max Tricep Push-Ups (worming = no rep).