29 October 2018

STRENGTH

LEVEL 1:

Deadlift: 5-5-5

*Superset Either 1 rope climb or practice some leg locks and 1-2 pulls on the rope

LEVEL 2:

Deadlift: Build to 85% then Perform 1-1-1-1 at or above 85%

*Superset WITH 1-2 Rope Climbs between sets (A: Legless)

WOD: 

TABATA
Calories on Assault Bike
D-Ball Ground to Shoulder
Burpees

Tabata = 8 Rounds of :20 Work and :10 Rest.

CORE/RECOVERY: 

3 Rounds:

:30 Hollow Hold

:30 Bicycle Crunches

:30 Superman Hold

NEW 12 NOON CLASS:

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.

**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.