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.


Logan U'u instructs the following:
  • CrossFit- ALL LEVELS
  • Our Power House CrossFit- ALL LEVELS classes are customized to serve both our Level 1 (P1) and our Level 2 (P2) athletes simultaneously. This 60 minute class will include all the elements of both classes- warmup, skill, strength, WOD, cool down. Workouts will be adjusted to accommodate the level of fitness for each person. We expect all athletes in our All Levels classes to come motivated and open to new skill development.
     
    More about the Level 1 & Level 2 CrossFit Classes:
     
     
    All Level 1 classes will include a comprehensive warmup and movement prep followed by a skill, then strength and power development, metabolic conditioning, ending with yoga or localized core work. The focus of these classes is quality of movement especially with regard to body weight movements, establishing a high level of cardio-respiratory fitness and a base level of strength. Equipment at the P1 level is primarily in the form of medicine balls, dumbbells, kettlebells, and bands. Trainer barbells and barbells will be introduced when appropriate.
     
    Level 2 (P2) classes are open to athletes who meet our Level 2 standards and move at a faster pace than a Level 1 class while incorporating more emphasis on barbell training and upper level “gymnastics” movements. P2 athletes will have the opportunity to test themselves in high intensity metabolic conditioning formats. P2 instructors are experts in scaling workouts up and down to challenge the athlete at the appropriate level. Please contact us anytime with further questions. The P2 format is similar to that of a P1: warmup, movement prep, skill, strength and power, conditioning, accessory. 

  • CrossFit Classics
  • 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.


  • CrossFit Chill (Loft): 75 MINUTES
  • CrossFit Chill is a Power House original. Imagine CrossFit...but with less grunting and competition. Imagine Yoga...but with a dynamic functional strength portion taught by professional coaches.

    Who is CrossFit Chill for? We venture to say everyone.

    • CrossFitters who need to tone it down a few times a week and add in a more low impact, breathing-focused, flexibility and mobility-designed program into their workout regime.
    • Yogis who need to build functional strength and a heart rate conditioning base that they cannot get in a classic yoga class.
    • Endurance athletes who need the mobility of yoga and strength of CrossFit.
    • Beginners who are interested in strength training but are intimidated by CrossFit or are nervous of jumping in too fast without the proper form, or may still be rehabbing an old injury.

    This 60 minute class will begin with a warmup sequence that will build heat through breath work, warm up the muscles and joints through slower yoga-inspired movements, and provide a grounding and meditation focus for class.

    CrossFit Chill instructors will methodically coach students through CrossFit-style movements, such as squats, pushups, pull-ups, cleans, kettle bell complexes, and presses in a fun, friendly, and encouraging group class environment. A major focus will be on proper technique and quality reps over quantity. Bad form is never chill.

    CrossFit Chill classes wrap up with a juicy cool down, offering longer poses to stretch your muscles, slow down your heart rate, and relax into the benefits of your practice. Joined with sweet tunes and happy vibes, CrossFit Chill is cooler than a polar bear's toenails.


  • Yoga Flow (Loft)
  • Come unwind from the day's stressors with a relaxed and invigorating yoga practice at The Power House. Our talented yogi instructors will guide each practitioner through an intentional and gentle practice that will progress through classic poses, offering modifications for beginners and opportunities for more advanced postures for those with a dedicated practice. An emphasis on breath work and pranayama will be made in this class, and is an excellent way to recovery from strength work, and life!