27 October 2018


FIT CAMP (UNLOADED):  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.



Partner WOD:


For Time:

50 Burpees

400-m Run

100 Push-Ups

400-m Run

150 Walking Lunges

400-m Run

200 Squats

400-m Run

150 Walking Lunges

400-m Run

100 Push-Ups

400-m Run

50 Burpees



PART 1: 

On the 2:00 x 7 (14 Minutes):

15/12 Calories on the Bike 

3 Hang Power Cleans

3 Front Squats

3 Push Jerks

(build in weight)


PART 2:  

With a Partner (Both partners run)

800m Run

30 C&J (175/115)

10 Rope Climbs

800m Run

25 C&J

8 Rope Climbs

20 C&J

6 Rope Climbs

800m Run.

Cash Out:


Front squats (175/115)

bar over burpees




5 Minutes On x 1 Minute Off for 5 Rounds (29 Minutes)

3 Power Cleans (one athlete cleans while other athlete holds in front rack, then swap)
6 Synchronized Push Ups
9 Synchronized Air Squat

Score = Total Rounds Completed.  Must start at beginning of Round at start of each 5 minute segment


We will begin offering a new noon class on Tuesdays, Thursdays, and Fridays.  Members are welcome to attend a regular CrossFit class lead by a coach or use the hour as an open gym hour off to the side of the class.


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.