CrossFit Classics


This class is taught by:

Jenna Birch

Jenna Birch is a Performance Coach and Communications & Logistics Leader at The Power House at Highland. Jenna returned to The Power House after working in event planning and social media at a marketing agency in Minneapolis. At the Power House she combines her love for fitness and bringing people together. Jenna holds her B.A. in Communications and Journalism and Spanish from the University of St. Thomas. Jenna enjoys singing in her band, playing and coaching soccer, volunteering in her community and making new friends.
 
 
 Favorite WOD: Kelly


Favorite Movement: Back Squat


Best Quality: Outgoing


Certifications:

CrossFit Level 1 CrossFit Movement & Mobility Seminar 200-Hour Yoga Teacher Training FMS I  

Logan U'u

Logan U'u began coaching shortly after his football career ended in 2010. A former scholarship athlete at the University of Minnesota, Logan transitioned into coaching in 2011 as the defensive coordinator for Saint Paul Academy's middle school football program. After two seasons his team was crowned the 2013 Class A conference champions. He received his Level 1 Crossfit training certification in early 2013 and continues to work closely with division one athletes.
The CrossFit Classics class will complete one of the well-known/loved/feared workouts each week. A "WOD" is a Workout of the Day, and these are the classic workouts that unite CrossFitters together in shared triumph and exertion.
 
EVERY CROSSFIT CLASSICS WORKOUT CAN AND WILL BE SCALED FOR EACH ATHLETE! These workout are a blast, and can be done by any Power House athlete at their own level of fitness. There should be no intimidation factor here.
 
The Girls WODs in CrossFit are considered the benchmark Crossfit workouts and are named after the women who first did them. Not only are they very challenging, but they provide an excellent test of your current level of fitness and a consistent way to keep going back and retesting for better times, heavier weights, and new skills. There is nothing quite like the feeling of improving your 'Fran' time or doing a workout at the prescribed weights for the first time!
 
Here are two examples of a 'Girls' benchmark workout:
 
Jackie
 
For time:
1000m row
50 Thrusters 
30 Pull Ups
 
Karen
 
For Time:
150 Wall Balls 
 
 
Hero WODs are CrossFit workouts named after soldiers who have been killed in action. These workouts are meant to be done at intense effort, in honor of the fallen Hero.  
 
Here is an example of two Hero workouts:
 
Arnie

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
 
 
Murph
 
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
 
This class focuses on doing one of the Girls or Hero WODs each week. The class will begin with a warmup and mobility work to prepare for the WOD, then it is game on! Any extra time in class will be used for cool down and recovery.
 
Mixed-modality and high-intensity, come on over and hang with ladies like Chelsea, Fran, Linda, Nicole and heroes like Bradley, Murph, Badger, and D.T. Let our expert coaches coach you through these challenging workouts programmed by the CrossFit HQ staff.

There are no pre-requisites to joining this class (EVERYONE CAN PARTICIPATE!) and it is a fun way to kick off your weekend on Friday evenings. We highly encourage this class to learn more about CrossFit and test your fitness against these epic workouts and the people who they are named for.


Upcoming classes:

  • Fri Aug 25 5:30 pm - 6:30 pm with Jenna Birch
  • Sat Aug 26 9:00 am - 10:00 am with Logan U'u
  • Fri Sep 01 5:30 pm - 6:30 pm with Jenna Birch
  • Sat Sep 02 9:00 am - 10:00 am with Logan U'u
  • Fri Sep 08 5:30 pm - 6:30 pm with Jenna Birch
  • Sat Sep 09 9:00 am - 10:00 am with Logan U'u
  • Fri Sep 15 5:30 pm - 6:30 pm with Jenna Birch
  • Sat Sep 16 9:00 am - 10:00 am with Logan U'u
  • Fri Sep 22 5:30 pm - 6:30 pm with Jenna Birch
  • Sat Sep 23 9:00 am - 10:00 am with Logan U'u
  • Fri Sep 29 5:30 pm - 6:30 pm with Jenna Birch
  • Sat Sep 30 9:00 am - 10:00 am with Logan U'u
  • Fri Oct 06 5:30 pm - 6:30 pm with Jenna Birch
  • Sat Oct 07 9:00 am - 10:00 am with Logan U'u
  • Fri Oct 13 5:30 pm - 6:30 pm with Jenna Birch
  • Sat Oct 14 9:00 am - 10:00 am with Logan U'u
  • Fri Oct 20 5:30 pm - 6:30 pm with Jenna Birch
  • Sat Oct 21 9:00 am - 10:00 am with Logan U'u
  • Fri Oct 27 5:30 pm - 6:30 pm with Jenna Birch
  • Sat Oct 28 9:00 am - 10:00 am with Logan U'u