02/14/2018

Power Pack CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

tip of the day:

coaches warm up

mobility: quad smash 2 min

Weightlifting

Snatch (emom 4 squat snatches every 1:30 for 12)

start @60% then build

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
cleans are squat cleans

fitness:

21-15-9:

Squat Cleans (135/95)

42-30-18

Push-ups

fitness 2:

21-15-9:

Squat Cleans (95/65)

Burpees

  • 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%