Barbell Club

Power Pack CrossFit – Barbell Club

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Warm-up

Warm up

10ft – PVC Roll out

10 PVC Pass though

10 Shoulder Taps

10 Air Squats

10 OHS Squats with PVC

10 inch worms

w/BB

10 Sotts Press

5 Snatch Pulls

5 Dip Snatch

5 Hang Power Snatch

5 Squat Snatch

Weightlifting

Snatch + OHS (4 x (1+2) work to a heavy complex)

4 x (1 + 2)

1 snatch + 2 OHS (3 second pause on second rep)
Work to a heavy complex. If you feel good go for a complex RM. If you do not feel great then focus on moving well.

Back Squat (6 x 3 @ 60% 1RM)

Focus on Speed today. these 3 reps should be completed quickly.

Accessory

Circuit (3 Rounds)

3 Rounds:

25 – Abs of choice

Max reps – Pull ups

15 – Weighted Push 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%