Barbell Club

Power Pack CrossFit – Barbell Club

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Warm-up

Warm-up (No Measure)

10 Cuban Press

5 – Goblet Squats (5 Sec pause in the hole)

10 – Bulgarian Split Squats

10 – Jump Squats

10 – Side Lunges

10 Knuckle Draggers

w/BB

5 Clean Pulls

5 Hang Power Cleans

5 Hang Squat Cleans

5 Squat Cleans

5 Strict Press

2 Split Jerks

Weightlifting

Clean and Jerk (4 x (5+1) keep it light)

Complete 5 Cleans and 1 Jerk

Back Squat (4×8 Heavy as Possible )

This will be spicy. Just pay the man.

Accessory

Circuit (3 rounds)

3 Rounds for Quality:

6 Single Leg DB RDL (4 count eccentric)

8 Single Arm Neutral Grip Bench (AHAP with a 4 count eccentric)

8 Batwing Rows
In the words of CT Fletcher ” It’s still yo MF set”

  • 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%