13 October 2018

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BATTLE OF THE CLASSES:  SATURDAY, 13 OCTOBER! 

Just a reminder that we are hosting our internal gym throw down “Battle of the Classes” tomorrow.  All other classes will be cancelled due to the special event.  We welcome you to come in and cheer on our teams competing in tomorrow’s throw down to determine which team will prevail our morning classes or evening classes!

Doors will open at 9 a.m. and first workout/heat will start at 9:30 a.m.  Please have your teams there by 9 so you can warm up and we can get moving!

WOD 1: CLEAN LADDER 

Athletes start at the respective start line, and move to the first bar and complete a CLEAN.  Each team member must complete one Clean every 30 seconds with progressively heavier barbells.  Athletes will have 15 seconds to transition to their next barbell.  Athletes will continue to progress up the ladder until they are unable to complete a rep within the 30 second window.

Scaled Clean Ladder:

95/65; 115/75; 125/85; 135/95; 155/105; 165/115; 175/125; 185/135; 195/145; 205/155; 225/165;

Rx Clean Ladder: 

135/95; 155/105; 175/115; 185/125; 195/135; 205/145; 225/155; 235/165; 245/175; 255/185; 265/195; 275/205

If an athlete reaches the end of the ladder they will be provided additional weight to continue for 30 second increments until failure.

 

WOD 2:  STATIONS 

2 Minutes Max Work at Each Station.  

Station 1:  Max Toes to Bar  (S:  Hanging Knee Raises) 

Station 2:  Max DB Box Step Up and Overs (Rx: 50/35; S: 35/20)

Station 3:  Max D-Ball Ground to Shoulder (Rx: 100/70; S: 70/50) 

Station 4:  Max Synchro Bar Hop Burpees  

Station 5:  Max Front Squats (Rx:  135/95; S: 95/65)

Only 1 partner working at a time, with the exception of Station 4.  Score is total reps as a team.

 

WOD 3:  JUMP AND JERK 

AMRAP:  8 Minutes

Buy In:  200 Double Unders (Scaled:  300 Singles)

Max Rep Jerks (Rx:  165/115; S: 115/75)

Score is total number of Jerks

 

FINALE WOD:  TBA 

 

**CLASS ENROLLMENT POLICY: 

Members are required to pre-enroll in evening and weekend classes via our Pike13 system to secure their spot.  Each class is capped at 26 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.