Barbell Club

Power Pack CrossFit – Barbell Club

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Warm-up

Warm-up (No Measure)

5 min any cardio (talking pace)

10 Air Squats

5 Jump Squats

10 Side Lunges

5 Sumo Inch worms

5 Regular inch worms

10 Cuban Press

w/ BB

5 Front Squats

5 Hang Power Cleans

5 Squat Cleans

5 Power Jerk

Weightlifting

Segment Clean and Split Jerk (5×2 Perfect Reps)

Starting from the ground in your clean stance. Start your clean but PAUSE for 2 sec at the knee. Then complete you C+J
Increase weight through the 5 sets but focus on form. Practice form now because in the coming weeks we will be going heavy.

Deadlift (Find 1 RM)

We are finding a 1 RM or just going for a heavy 1 rep today.

Accessory

18.3 Recovery (2- 4 Rounds )

2-4 Rounds for quality:

30 sec hollow rocks

3 Turkish Get up Left

3 Turkish Get up Right

25m One Arm Overhead Carry Left

25m One Arm Overhead Carry Right

1 min Calf Raises on Plate or Box (4 sec down 4 Up)

  • 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%