02/10/2018

Power Pack CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Tip of the day:

Coaches warm up

Mobility: 5 min on QUADS AND HAMSTRINGS

Metcon

Metcon (AMRAP – Reps)

“One-Two Punch”

Teams of 2:

AMRAP 25:

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs

6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs

9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

…..

Kettlebell: (53/35)

Box Jump Overs (24/20)

Wallballs (20/14)
Partners alternate full rounds. Partner 1 will do 3-3-3, then Partner 2 will do 3-3-3 and so on.

Fitness: 35/26 lbs

20/18

14/10

Weightlifting

Clean and Jerk (Immediately following find 1 RM )

12 min on the clock to find 1 RM

  • Rates

    Month to Month Unlimited$165
    3 Classes a week$125
    Fundamentals - 3 sessions$120
    3 Months in Advance ($155 a Month)$465
    6 Months in Advance ($150 a month)$900
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    SWEAT Class$125
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    1 Hour session$60
    4 One hour sessions$220
    8 One hour sessions$420
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