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.
This all-athletes class will provide the correct level of challenge for each athlete to receive the best possible results, from new athletes to competitive single-sport devotees. As deemed appropriate, athletes will be given sports-specific strength programming once mastering general fitness preparedness. Athletes from the following sports, though not limited to this list, will be represented:
Cross-Country/Track & Field
Looking to improve your CrossFit skills and lifting technique? Our Skill and Drills class is where we break down the complicated movements found in CrossFit classes and make them accessible to achieve. Progressions will be given from beginner to advanced levels, so everyone is encouraged to attend!
Coached by Head Coach Ashley Stiles, she will review the P2 Standards we request all athlete to demonstrate in our classes, and help break down the movements to become achievable. She will offer the context about WHY we ask our members to reach certain milestones before taking on more complex movements in class, assuring safety and maximum results for each member.
For the CrossFit development portion, all skills are fair game in this class- handstand pushups, kipping pull-ups, muscle-up progressions, pistols, clean & jerk, snatch, etc.
The format of this class will be warmup, movement prep & mobility, skill development (points of performance, lecture, and demonstrations included), extensive drill work, and cool down. Conditioning is not the focus, though be prepared to work to fatigue!
Please contact Ashley with questions at firstname.lastname@example.org
Love the Barbell? Get ready for Barbell Buddies! This 90 minute class will focus on instructing and improving the technical execution of the snatch, clean & jerk and its related lifts. Only Olympic and auxiliary lifts will be practiced at this time.
Class is taught by head coach and owner, Max Lipset, and will meet every Saturday from 8:30-10:00am.
Prerequisites: Athletes are required to have a 14 or higher on their FMS test, have completed their P2 standards, or have received permission from the instructor. Please email email@example.com or call the gym at 651-699-4864 for more information.
Fees: $10 for members and drop-in rates for non-members. Members can purchase a 10 pack for one class free!
Junk Yard Dogs is the name of our Youth Strength & Conditioning program for athletes ages 13-18. JYD is a customized and cutting edge preparatory strength and conditioning program for youth athletes looking to build overall fitness and improve performance in their chosen sport(s).
We pride ourselves in our ability to design training programs specific to the demands and rigor of each sport and athlete. Athletes will become fluent in quality functional and sport specific movements through mobility, strength and power development, all while amplifying self-confidence and a positive outlook on health and wellness.
The one hour class usually runs as follows: 10 minute warmup, 5-10 minutes of mobility, soft tissue, and stretching work, 30 minutes of strength and skill development, 10-20 minutes of conditioning that blends strength and intensity together, plus 5-10 minutes cool-down, soft tissue and recovery work, and core strength development.
Our Junk Yard Dogs program is FUN and challenging for our athletes. We love seeing our youth athletes gain competency and confidence in the gym, and then go kick butt in whatever sport they wish to pursue. We have had great feedback in helping athletes gain an extra edge on the competition, as well as stay injury-free throughout the year. We want to see our kids succeed, and it is a pleasure to be a part of developing their life long love of fitness!
Please contact us at firstname.lastname@example.org with questions!