02/12/2018

Power Pack CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Tip of the day: Box Jump over form and technique

Coaches warm up

Mobility: 5 Min on lats and front deltoids

Metcon

Metcon (4 Rounds for reps)

AMRAP 3:

24 Box Jump Overs (24/20)

24/16 Calorie Row

Max Power Cleans (115/75)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

21/14 Calorie Row

Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

18/12 Calorie Row

Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

15/10 Calorie Row

Max Power Cleans (185/135)
AMRAP 3:

24 Box Jump Overs (24/20)

24/16 Calorie Row

Max Power Cleans (95/65)

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

21/14 Calorie Row

Max Power Cleans (115/75)

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

18/12 Calorie Row

Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

15/10 Calorie Row

Max Power Cleans (155/105)

FITNESSSSSS:

AMRAP 3:

24 Box Jump Overs (24/20)

24/16 Calorie Row

Max Power Cleans 75/55

rest 3 minutes

AMRAP 3:

21 Box Jump Overs (24/20)

21/14 Calorie Row

Max Power Cleans 95/65

rest 3 minutes

AMRAP 3:

18 Box Jump Overs (24/20)

18/12 Calorie Row

Max Power Cleans 105/85

rest 3 minutes

AMRAP 3:

15 Box Jump Overs (24/20)

15/10 Calorie Row

Max Power Cleans 135/95

  • 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
    1 Year in Advance ($145/mo)$1740
    SWEAT Class$125
  • Personal Training

    1 Hour session$60
    4 One hour sessions$220
    8 One hour sessions$420
  • Discounts

    Military and First Responders 25%
    Students25%
    Teachers10%
    Family Rate / Couple Rate10%