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:
30 Pull Ups
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:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
21 Overhead squats, Left arm
21 Overhead squats, Right arm
21 Turkish get-ups, Left arm
1 mile Run
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.
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.
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 email@example.com with questions!
Want to find out more about adult and youth training at The Power House? The Community CrossFit Intro classes are designed for just that. Open for adults and youth (ages 12+), we offer this class once a week on Saturdays at 1pm, free of charge.
More "get to know you" than "initiation by fire," this informal class is designed for curious individual who wants to try out a CrossFit-style workout and learn more about The Power House group training format, pricing, and membership options.
In this class, you will meet a few of our coaches and get a tour of the facility and learn hands-on about our style of training in a group format. Movement techniques will be introduced and instructed in a way that meets the needs of all levels and fitness abilities.
Come prepared to sweat, learn new skills, and have fun! Our coaches will take great care of you and help you figure out the next steps for training once the class is completed.
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!