Barbell Club

Power Pack CrossFit – Barbell Club

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Warm-up

Warm-up (No Measure)

5 PVC Cuban Press

5 Cuban Press With Training Bar

8 per leg Bulgarian Split Squats

10 Jump Squats

10 Bootstraps

10 Squat T-Spine rotations

10 Wrist Push ups from knees

w/BB

5 Muscle Clean

5 Strict Press

5 High Hang Power Clean

5 Low Hang Power Clean

2 Squat Clean and Split Jerk

Weightlifting

Clean and Jerk (4 sets x 1 Complex @ 70% 1 RM C+J)

5 Cleans + 1 Jerk = 1 Complex

Body Building Superset (4 rounds )

4 rounds with 3min rest between rounds:

5 Bench Press Heavy As Possible Each Set (Please warm this up well)

5 Weighted Pull Ups Heavy As Possible Each Set (Please warm up, if you do not have pull ups scale)

Circuit

3 Rounds 2min rest between sets:

8 Seated Arnold Press (Pick a weight you know that you could do 8 unbroken reps)

8 Bent Over Dumbbell Row (Challenge yourself)

25 Abs of Choice

  • 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%