02/14/2018

Power Pack CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

2 Rounds

250 M Row

10 Sit Ups

12 Lunges

Then stretch out hip flexors

Metcon

Metcon (AMRAP – Rounds and Reps)

12 mins

200m run

15 air squats

15 v-ups

Metcon

Metcon (Time)

10 Pull Ups

10 Jumping Squats

20 Step Overs

Metcon

Metcon (Time)

3 rounds

everything with a wall ball

15 Knee tucks

30 Ab Rotations

15 Toe Touches

  • 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%