ST PATTYS DAY WOD

Power Pack CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Tip of the day: Your back may be smoked, roll out and stretch well today

Coaches warm up

Mobility: 5 min lower back/ Shoulders (depending on if you did 18.4)

Weightlifting

Snatch Balance + Overhead Squat (Start from the Rack Build to a heavy )

1 Snatch Balance then hold and do 1 OHS

12 Min Time Cap

Metcon

Metcon (AMRAP – Rounds and Reps)

“Toe Drag”

Teams of 3

AMRAP 25:

3,000/2,400 Meter Row Buy-In

Directly into…

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters (95/65)

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters (115/80)

50 Toes to Bar

50 Bar-Facing Burpees

50 Thrusters (135/95)
Fitness:

Teams of 3

AMRAP 25:

3,000/2,400 Meter Row Buy-In

Directly into…

50 Toes to Rig

50 Burpees

50 Thrusters (75/55)

50 Toes to Rig

50 Burpees

50 Thrusters (95/65)

50 Toes to Rig

50 Burpees

50 Thrusters (115/80)

  • 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%