Bring a Friend Week!

Here we go into our second week of testing team! If you missed the layout of our first week of testing workouts you can check them out in last week’s post, where Coach Milo talks a bit around our intentions around having 2 full weeks of testing.

If you haven’t noticed just yet, we are opening up our class schedule for another Bring and Friend Week starting next Monday May 27th through Sunday June 2nd!

Coach Milo has prepared some fun workouts for you to experience with your friends, enemies, or frenemies by your side. It is a perfect opportunity for those of you that have that one friend that has always been interested in trying out crossfit with you but never really had the chance – or for putting your relationship to the test. 🙂

All that we ask is for your guest to take the following steps:

1. Have your guest register with us on Pike13 – HERE
2. Make sure they sign a Waiver online on Pike13
3. Help them book into the “Bring a Friend” class they want to attend ahead of time.

Guests can come as many times across the week as they like, as long as there are still spots available in the session you’re looking for.

If they are having any trouble of confusion, just have them get in touch with Dan at

Strength Cycle – Testing Week 2 of 2


A) 1RM Squat Clean

B) Every 2 min for 20 mins:
10/8 cal row
5 thrusters 60/40kg
5 Burpees

*Score is your slowest round


Classic CrossFit

A) Find 1RM Wtd Pull up

B) “”Helen””
3 Rounds:
400m run
21 KBS 24/16kg
12 pull ups


150 Wall Balls for time

Rest 5 Mins

150 Calories for time Ski


A) Build to heaviest length Yoke Carry

B) 20 Mins to finish
40 Cals AD/Ski
30 Toes to bar
20 Wall balls 9/6kg
10 Deadlifts 100/70kg
5 Muscle Ups
10 Deadlifts 100/70kg
20 Wall Balls 9/6kg
30 Toes to bar
40 Cals AD/Ski


Classic CrossFit

A) Find 5 Rep or 1 Rep Max Push Press

B) Find 3 Rep Max Ring Dip

C) For time!
30 cal row
30 shoulder to overhead 60/40kg
30 burpees over the bar


20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats


A) Pick One: 1RM Power Snatch or 1RM Snatch

B) Choose
“”Grace”” or “”Isobel””


Teams of 2! “I go , you go style”
A) Every 7min. x 5 Rounds
Round 1) 40 Cal Bike + Max Pull-Ups
Round 2) 40 Cal Row + Max Hang Power Cleans 60/40kg
Round 3) 40 Cal Bike + Max Burpees
Round 4) 40 Cal Row + Max Pull-Ups
Round 5) 40 Cal Bike + Max Deadlifts 100/70kg

ONLY work until the 6min. mark! Everyone is getting a 1min Rest