Barbell Club

Power Pack CrossFit – Barbell Club

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Warm-up

Warm-up (No Measure)

5 min any cardio

30 sec hang from rig

10 PVC Pass throughs standing

10 PVC Pass throughs in squat

1 min Shoulder/peck stretch

10 OHS

w/BB

5 Muscle Snatch

5 OHS

5 Sotts Press

5 of (1 Dip Snatch, 1 Hang Snatch, 1 Full Snatch)

Weightlifting

Snatch (4 sets x 2 reps @60% 1 RM Snatch)

The lift will be:

1″ Pause Snatch

The coach will explain this in class

Clean and Jerk (4 sets x 2 reps @ 60% 1 RM C+J)

**Clean and Power Jerks**

Cool Down

Warm-up (No Measure)

5 min – light bike/Row/Ski

1 min – couch stretch

1 min each – Calf stretch

  • 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%