03/19/2018

Power Pack CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Tip of the day: Butterfly Pull Ups

Coaches Warm Up

Mobility: 4 min of lower back hamstrings

Weightlifting

Split Jerk (4 x 2 Heavy Go for a 2 Rep Max )

only use 4 sets after warming up past 80%

If you feel good go for a PR. Go heavy!

Metcon

Metcon (Time)

For Time:

2k Row

50 Double Dumbbell Push Press 50/35lbs

40 CTB Pull Ups
Rx:

For Time:

2k Row

50 Double Dumbbell Push Press 35/25 lbs

40 Pull Ups

Fitness:

For Time:

2k Row

50 Double Dumbbell Push Press 25/15

40 Jumping Chest to Bar Pull Ups

  • 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%