6 November 2018


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.


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.


LEVEL 1:   
EMOM: 10 Minutes (Unbroken Complex)
1 Power Snatch (60-70%)
1 HANG Power Snatch
2 Overhead Squats

Rest: Minutes 10-15

@ 15 Minutes
EMOM: 5 Minutes
7 HSPU (S: PIKE HSPU) + 1 Rope Climb

Rest: Minutes 20-25

@ 25 Minutes
Row 1000m

EMOM: 10 Minutes (Unbroken Complex/Building)
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

Rest: Minutes 10-15

@ 15 Minutes
EMOM: 5  Minutes
7 HSPU (Start with Strict and finish with kipping) + 1 Legless Rope Climb

@ 25 Minutes
80/60 Calories on Bike