30 October 2018


EMOM:  5 Minutes

3 Strict Pull Ups (A: C2B) + 3-5 Strict HSPU (S:  DB Strict Press)


EMOM:  5 Minutes 

5 Strict Ring Dips +  7 Ring Rows (A: feet elevated)

** Scale with Band and Mats as necessary



3 RFT:
400m Run
25 Wall Balls (20/14)
15 DB Push Press (A: 50/35; Rx: 45/25; S: 35/20)



Weighted Planks: 3 x :60 Seconds




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.