1. 05/27/2020

    ANNOUNCEMENT:  PLEASE CHECK OUT OUR COVID-19 TAB ON OUR HOME PAGE FOR THE LATEST ON THE GYM REOPENING

    5 X 3:00 Interval

    20/17 Cal Row

    50 Double Unders/75 Single Unders

    Max Rep Power Snatch in remainder

    Rest 3 Min Between Rounds

    Power Snatch Weights:

    Rounds 1 & 2 (75/55)(95/65)

    Rounds 3 & 4 (95/65)(135/95)

    Round 5 (115/75)(155/105)

     

  2. 05/26/2020

    ANNOUNCEMENT:   Thank you to all that showed up to do Murph today!!  Was nice to see so many of you and we think its safe to say we all needed that.  Over the next couple of days we will be working to get things ready to reopen the gym on Monday June 1st.   We will be making a post about getting equipment back to the gym as well as many other details that we will go through in greater detail.  Please keep checking the website every day under our COVID-19 tab.  There are no updates there yet, but check back Tuesday night.  

     

    ALL WODS WILL BE AT THE GYM THIS WEEK.  MAKE SURE YOU SIGN UP FOR CLASSES.

     

    15 Min AMRAP

    20/17 Cal Assault Bike

    133 Meter Run

    20 Sit Ups

    This is a good “after Murph” WOD to work out a little bit of that soreness.  If you feel good, give this one some effort.  If you need the day to use this as an active recovery, then feel free.

    At Home Mod

    15 Minute AMRAP

    30 Mtn Climbers

    100 Meter Run

    20 Sit Ups

  3. 05/25/2020

    ANNOUNCEMENT:  THERE WILL BE A LOT TO COME THROUGHOUT THE WEEK IN TERMS OF THE GYM REOPENING.  WITH THE VARIANCE THAT LARIMER COUNTY WAS APPROVED FOR, GYMS ARE ALLOWED TO OPEN EFFECTIVE IMMEDIATELY. 

    THE TWO MAIN REQUIREMENTS OF THE VARIANCE ARE:

    1.  MASKS MUST BE WORN INTO THE FACILITY AND AT ALL TIMES EXCEPT WHEN WEARING A MASK INHIBITS THE PARTICIPANTS ABILITY TO PARTICIPATE IN FITNESS ACTIVITY
    2. WE MUST PROVIDE A MINIMUM OF  28 SQUARE FEET OF SPACE PER PERSON

    AGAIN…MORE TO COME THROUGHOUT THE WEEK ON REOPENING PLANS.

    OUR PLAN IS TO REOPEN ON JUNE 1ST.

    Complete For Time:

    “MURPH”

    1 Mile Run

    100 Pull Ups

    200 Push Ups

    300 Air Squat

    1 Mile Run

    RX is 20/14# Vest

    Options For Murph

    “1/2 Murph”

    800 Meter Run

    50 Pull Ups

    100 Push Ups

    200 Air Squats

    800 Meter Run

    “DB/KB Murph”

    1 Mile Run

    100 DB/KB Bent Over Rows

    200 Push Ups

    300 Air Squat

    1 Mile Run

    “No Equipment Murph or 1/2 Murph”

    1 Mile /800 Meter Run

    100/50 Sit Ups

    200/100 Push Ups

    300/150 Air Squat

    1 Mile/800 Meter Run

    ****ALL OPTIONS ARE PARTITION AS YOU WANT****

    Suggested partitions are

    20 Rounds of 5 Pull Ups, 10 Push Ups,  15 Air Squats

    32 Rounds of 3 push ups, 6 pull ups, 9 air squats–1 Round of 4 pull ups, 8 push ups, 12 Air squats.

    Push Up Saver = 20 Rounds of  5 Pull Ups, 5 Push Ups, 15 Air Squats, 5 Push Ups

     

     

  4. 05/23/2020

    WE WILL BE HAVING CLASS TIMES AT 7, 8, AND 9AM

    PLEASE SIGN UP THROUGH PIKE13

    WILL BE A FUN WOD……WE PROMISE.

  5. 05/22/2020

    ANNOUNCEMENT: DON’T FORGET TO SIGN UP FOR YOUR MURPH TIME.  TIME SLOTS AT 7, 8,9,10,11 AND NOON.  IF YOU ARE HAVING A HARD TIME USING PIKE TO REGISTER, PLEASE MESSAGE A COACH TO HELP YOU. 

    “Thomas Gambino”

    Every Three Minutes for 18 Minutes

    7 Bear Complex (135/95)(95/65)

    14 Burpee

    21 Double Under

    For this WOD, it is a 3 minute clock for 6 rounds.  In that 3 minutes, you must complete the required work of the bear complex, burpees and double unders.  Whatever time is remaining in the 3 minute is rest.  IF you don’t complete the required work, the WOD will turn into a 18 minute AMRAP.

    Bear Complex=

    1 Power Clean

    1 Front Squat

    1 Jerk

    1 Back Squat

    1 Back Rack Jerk

    THIS CAN BE BLENDED TO A CLUSTER, BACK SQUAT, BACK RACK JERK.

    THE “AT HOME’ MOD FOR THE BEAR COMPLEX WILL BE:

    4 EACH ARM (DO 4 RIGHT THEN 4 LEFT)

    1 DB/KB CLUSTER

    1 DB/KB PUSH PRESS

  6. 05/21/2020

    ANNOUNCEMENT:  PLEASE MAKE SURE TO SIGN UP FOR A MURPH TIME FOR MONDAY.  ALL TIMES ARE SET UP IN PIKE.  WE WILL BE RUNNING HEATS EVERY HOUR STARTING AT 7:00AM AND GOING THROUGH 12PM. 

    24 Minute EMOM

    Min 1 = 15/20 Air Squats

    Min 2 = 10/15 Push Ups

    Min 3= 14/20 Alternating Leg Lunges

    Min 4 = 10/15 Sit Ups

    This WOD is for at the gym as well as at home workouts.  Pretty straight forward in terms of movements.  Ideally, we are looking to have about 20+ seconds of rest after each movement.  It will start to add up a bit as you get further in to this one.  This is 6 rounds of each movement!  Today is a great day to really focus on your range of motion for each movement.  QUALITY MOVEMENTS vs SPEED.

  7. 05/20/2020

    ANNOUNCEMENT:  Murph heat times are loaded into the Pike 13 App.  Please jump on and secure your spot.  Time slots are running every hour starting at 7:00am with the last class time at noon.   

    ALSO, If you have a db (especially the 5:30am class, please bring it). You will be able to take it back home on Thursday .

    5 x 2:30 Interval

    10 Pull Ups or 6 Bar MU

    20 Alt DB Snatch (50/35)

    Max cal Assault bike in remainder of the 2:30

    Rest 2:30 Between rounds.

    For the pull ups/bar mu, we aren’t looking to spend a ton of time here (45 seconds or so).  So if 10 pull ups are too many, cut the volume down a little.  Same for the bar mu.  Estimated time on the bike should be about 45 seconds to 1 minute.

     

  8. 05/19/2020

    ANNOUNCEMENT:  Murph is right around the corner…..AND WE ARE DOING IT AT THE GYM!!  Stay tuned for more details as we have them.  As of now, we have heat times starting at 7am and going every hour with the last heat at 12:00pm.   Please make plans to join us for the annual Memorial Day Murph.  There will be scaling options for those that are not quite ready to take on 100 pull ups.  We have done plenty of running, push ups and air squats, so we should be ready for those movements.  Having said that, we can/will scale for those that need to.  This WOD is all about celebrating freedom and honoring sacrifice and we think it is even more meaningful at the present time.  

    15 Minute AMRAP

    500 Meter Row

    12 Back Squat (135/95)

    50 Double Unders

    This is one of the ONLY good things about having a capped class of 10.  We are able to program an AMRAP using the rowers!   Pace on the row should be in line with your 2k pace.  What we want to focus on here today is transition time between movements.  The light weight, low volume squats should not be overlooked as these tend to pump the legs up which you will likely feel on the first dozen double unders.  As with any AMRAP, these are good WODS to push yourself a little because the clock is your friend, and unless you’re Chuck Norris, you’re going to finish in 15 minutes!

  9. 05/18/2020

    ANNOUNCEMENT:  WE WILL BE HAVING ALL CLASSES “AT THE GYM” THIS WEEK.  We have expanded class times in the morning to accommodate more people getting through classes. 

    Class times will be:  Morning- 5:30, 6:30. 7:30, 8:30 and 11.  Afternoon- 12:00, 4:30, 5:30, and 6:30

    Class times have been updated in Pike13.  Please review instructions on registering for classes on Pike13 on the home page of our website.  If you are having a hard time registering, please reach out to a Coach.  

    ANOTHER REMINDER TO BE EARLY FOR YOUR CLASS.  ONCE CLASS STARTS, YOU WILL NOT BE ABLE TO JOIN IF YOU ARE LATE.  

    Complete For Time

    5 Rounds

    200 Meter Run

    7 Power Clean (pick load)

    For today, we are looking at a power clean that is going to be on the moderate side in terms of weight.  Being that we have not done much with a heavy barbell, be a little conservative on the load you pick today.   On the heavier side, we are thinking 185 and 125 max for men and women respectively.   We are not necessarily thinking you will link the power cleans and singles are ok.