Warm-up
For 5:00:
Row :30 on/:30 off
Then, 3 rounds of:
20 air squats
10 push-ups
5 thrusters
Workout
Jackie
For time:
1,000m row
50 thrusters (45/35)
30 pull-ups
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New Year’s Schedule
Saturday, January 2 - regular schedule (9am only*)
*If class is full, join the waitlist (you’ll need the Pike13 app to do so)! We will add classes if demand is high.
Happy New Year!
Warm-up
Agility and handstand practice
Workout
J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
New Year’s Schedule
Friday, January 1 - 3pm class only*
Saturday, January 2 - regular schedule (9am only*)
*If class is full, join the waitlist (you’ll need the Pike13 app to do so)! We will add classes if demand is high.
Rest Day
____________
Watch “The Stick Free Zone: Training with MS” from CrossFit.com
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New Year’s Schedule
Thursday, December 31 - regular schedule
Friday, January 1 - 3pm class only*
Saturday, January 2 - regular schedule (9am only*)
*If class is full, join the waitlist (you’ll need the Pike13 app to do so)! We will add classes if demand is high.
Warm-up
500m row
15 front squats, empty bar
500m row
15 hang squat cleans, empty bar
Workout
On the minute for 12:00
1 squat clean, building
10:00 AMRAP
10 front squats (135/95)
10 burpees
New Year’s Schedule
Thursday, December 31 - regular schedule
Friday, January 1 - 3pm class only*
Saturday, January 2 - regular schedule (9am only*)
*If class is full, join the waitlist (you’ll need the Pike13 app to do so)! We will add classes if demand is high.
