Every 4 minutes, for 32 minutes for max load:

400 Meter Run

3 Ring Muscle-Ups

3 Power Cleans

Only 3 attempts at the cleans per set, but you may adjust the loads as you see fit throughout the workout 

A.

Every 2 minutes, for 16 minutes of:

Station 1 – Dumbbell Shoulder Press x 8 reps

Station 2 – Dumbbell Floor Press x 8 reps

B.

Five rounds for time of:

40 Double-Unders

10 Push Presses (135/95 lbs)

10 Toes to Bar

Every 2 minutes, for 30 minutes of:

Station 1 – 30/20 Calories of Assault Bike

Station 2 – 40 Wall Ball Shots (20/14 lbs)

Station 3 – 30 Alternating Dumbbell Snatches (55/35 lbs)

Station 4 – 20 Burpee Box Jump-Overs (24″/20″)

Station 5 – 40 Seconds of Side Plank (each side)

A.

Every 2 minutes, for 10 minutes:

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 6 minutes:

Back Squat x 6-8 reps @ 80%

B.

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict-Handstand Push-Ups

12 Chest-to-Bar Pull-Ups

18 Alternating Pistols 

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

Don’t forget Flow Yoga on Sunday at 8:30am with Sarah Ray! Make sure to sign-up.

“CrossFit Games Open Event 19.4”

Three rounds for time of:
10 Snatches (95/65 lbs)
12 Bar Facing Burpees

Rest 3 minutes, and then…

Three rounds for time of:
10 Bar Muscle-Ups
12 Bar Facing Burpees

Time Cap: 12 minutes                         (including 3 minute rest)

A.

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – Max Reps @ 80%

Rest 3 minutes between sets.

B.

For time:

50 Burpees Over the Barbell

50 Front-Racked Alternating Reverse Lunges (95/65 lbs)

50 Push Presses (95/65 lbs)

50 Toes to Bar

Time Cap = 12 minutes

REMINDERS: Flow Yoga this Sunday at 8:30am with Sarah Ray. $15 for members, don’t forget to sign up! 19.4 Friday Night Lights starts at 5:30pm.

Don’t forget to download the Pike13 App to make registering for class EZ-er!

Every 10 minutes, for 40 minutes for times:

40/30 Calories of Rowing or Assault Bike

800 Meter Run

50 Double-Unders

A.

Every 2 minutes, for 10 minutes:

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

Followed by…

Every 3 minutes, for 9 minutes:

Back Squat x 4-5 reps @ 85%

B.

Complete as many rounds and reps as possible in 15 minutes of:

“Strict Cindy”

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

A.

Take 15 minutes to build to approximately

80% of your 1-RM Snatch

B.

Every 5 minutes, for 25 minutes for max load:

500 Meter Row

5 Snatches

Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set. You may increase or decrease loads as needed throughout the sets.

For time:

800 Meter Run

immediately followed by…

Three rounds of:

21 Toes to Bar

15 Hang Power Cleans (135/95 lbs)

9 Thrusters (135/95 lbs)

immediately followed by…

800 Meter Run

“CrossFit Games Open Workout 19.3”

For time:

200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)

50 Dumbbell Box Step-Ups (24″/20″)

50 Strict Handstand Push-Ups

200-Foot Handstand Walk

Time Cap = 10:00

REMINDERS: Friday Night Lights is tonight - come on out for 19.3! Heats will start at 5:30pm. Also, Yoga with Sarah Ray starts up again Sunday at 8:30am, $15 for members. To sign up, enroll in the Yoga class from the schedule on Pike13 and complete the check out process.

A.

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

Rest 2 Minutes

B.

Four rounds for time of:

50 Double-Unders

20 Dumbbell Push Presses 

20 Alternating Reverse Lunges with DBs 

REMINDERS: Friday Night Lights resumes at our new location – come on out for 19.3! Heats will start at 5:30pm. Also, Yoga with Sarah Ray starts up again Sunday at 8:30am, $15 for members.

A.

Every 3 minutes, for 15 minutes:

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%

B.

For time:

40 Wall Ball Shots (20/14 lbs)

20 Burpee Box Jump-Overs (24″/20)

30 Wall Ball Shots

15 Burpee Box Jump-Overs

20 Wall Ball Shots

10 Burpee Box Jump-Overs

Time cap = 12 minutes

A.

Three sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

60 seconds of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

60 seconds of Ring Dips

Rest 30 seconds

B. 

Every minute, on the minute, for 8 minutes:

Minute 1 – 6-8 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

The new location is a hit! We are working on getting signage up but just remember we are located in Suite J and there’s parking in the back of the building we’re in. We know it’ll take a little bit of adjusting for everyone to get used to where the new location is, but we look forward to seeing everyone in the new space!

A.

Four sets of:

Deadlift x 4-6 reps @ 30X1

Rest 20 seconds

Tall Box Jumps x 10 reps

Rest 3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:

10 Deadlifts (225/155 lbs)

10 Burpees Over the Barbell

10 Chest-to-Bar Pull-Ups

March newsletter is here! Check out our Athlete of the Month, Yoga class details, Coach Dani’s baby shower reminder, and more!

 “CrossFit Games Open Event 19.2”

Beginning on an 8-minute clock, complete as many reps as possible of:
25 Toes-to-Bars
50 Double-Unders
15 Squat Cleans (135/85 lbs)
25 Toes-to-Bars
50 Double-Unders
13 Squat Cleans (185/115 lbs)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double-Unders
11 Squat Cleans (225/145 lbs)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double-Unders
9 Squat Cleans (275/175 lbs)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 Toes-to-Bars
50 Double-Unders
7 Squat Cleans (315/205 lbs)

Stop at 20 minutes.

A.

Every 2 minutes, for 16 minutes:

Push/Power Jerk

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 87-89%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 1 rep @ 93-94%

*Set 8 – 1 rep @ 95%

B.
Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Alternating Dumbbell Snatches

10 Handstand Push-Ups

REMINDER: We are moving to our new location this weekend so there are no classes Friday or Saturday. We hope to reopen on Monday at our new location, 936 Detroit Avenue Suite J with our regular class schedule. If anything changes we will update everyone on the blog and through social media.

A.

Take 20 minutes and build to today’s heavy

Power Clean 

B.
Option 1

Complete rounds of 9, 7 and 5 reps for time of:

Power Clean (205/135 lbs)

Muscle-Ups

OR…

Option 2

Complete rounds of 15, 12 and 9 reps for time of:

Power Cleans (155/105 lbs)

Strict Pull-Ups

Every minute, on the minute, for 30 minutes:

Minute 1 – 15/10 Calories of Assault Bike

Minute 2 – 20 Goblet Squats (32/24 kg)

Minute 3 – 25/20 Push-Ups

Minute 4 – 15 Box Jump-Overs (24″/20″)

Minute 5 – 30-40 Second Front Leaning Rest on Rings