5 November 2018

Posted by & filed under .

NEW EVENING SPINFIT CLASS: 

Starting this week we will begin offering a Tuesday night SpinFit class at 6:15 p.m. to 7:00 p.m.  This class is open to all members, however pre-enrollment is required as we only have space available for 9 attendees.  You can pre-enroll via the schedule or your pike13 account.

 

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.

 

STRENGTH: 

LEVEL 1:
STRICT Press 8-8-8-8
Superset with:
:30 Side Plank (each side)

LEVEL 2:
STRICT Press 10-10-10-10
Superset with:
Max L sit on Parallettes or Rings

 

 

WOD: 

AMRAP 15 Minutes

30 Double Unders (S: 60 Singles)
15 Thrusters (75/55) (S: 10)
30 Double Unders
15 Pull Ups (S: 10)

 

CORE/RECOVERY: 

Coach led stretching and recovery