03/12/2018

Power Pack CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

tip of the day:

Warm Up:

2 Rounds

200 m Row

10 Power Snatches

10 BB OHS

Mobility: Goblet Squat 2 min

Weightlifting

Snatch (5 x 2 Build to heavy )

start at 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 16:

7 Deadlifts (225/155)

100 Meter Run

7/5 Calorie Bike
rx:

Teams of 2

AMRAP 18:

7 Deadlifts (165/115)

100 Meter Run

7/5 Calorie Bike

fitness:

Teams of 2

AMRAP 18:

7 Deadlifts (135/95)

100 Meter Run

7/5 Calorie Bike

  • 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%