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11:00 pm

161006

P1 Strength:
20' EMOM
1- 1 or 2 KB Goblet Squat x 3-8 (***try to get 8 reps every set, if you do, increase the weight)
2- flexed arm hang x 20-30"
3- Crossover Sym Drill x 10
4- Deadbug x 30"

P2 Strength:
Front squat
5 x 55%, 3 x 65%, 2 x 75%, 1 x 85%, 1 x 90%, 1 x 95%
EMOM 8'
4-3-2-1-4-3-2-1 @ 80% or 5-10# heavier than last week

P1 WOD:
3 Sets for Max Reps, not for time
Max Unbroken Wallball
Max Strict TRX or Assisted Pullups
***maximum score on the wallball is 150 reps, do not exceed 150 reps

P2 WOD:
3 Sets for Max Reps, not for time
Max Unbroken Wallball
Max Unbroken Pullups
***maximum score on the wallball is 150 reps, do not exceed 150 reps

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10:39 am

October Class Challenge!

Check this out! There is still time to get started and be a class champion.
Dates: October 1 - October 31, 2016 Description: The Class Champion Challenge

Get the full benefit of your Power House membership by taking on the Class Champion Challenge this October! See where your fitness can go by combining the best of strength, conditioning, and recovery classes in one whirlwind month.

Starting October 1 through October 31st, the Class Champs will battle to complete the following:

  12 CrossFit Classes
  2 Cardio Crew Classes
  2 Barbell Buddies Classes (extra fee)
  4 CrossFit Chill Classes
  4 MOGA/Gentle/Flow Yoga Classes
  4 Mobilates Classes
  3 Pilates Classes

**Grab a sheet from the front desk and get started!