The Power House at Highland
(1) 55116 (1) AMRAP (1) ashley stiles (1) Athlete of the Month (1) back squat (1) barbell (1) Beast of the Month (3) bench press (4) box jump (1) burpee (6) burpees (1) calorie (1) champion (1) clare flanagan (2) clean and jerk (1) Community (1) core (1) cross fit (4) CrossFit (16) CrossFit Endurance (1) deadlift (6) double unders (5) dumbbell (2) Eli Krahn (1) emom (1) Erik Admundson (1) fms (1) front squat (2) goblet squat (1) ground to overhead (1) gunnar regan (1) handstand (1) hang clean (1) hang snatch (3) highland (10) highland park (2) hollow hold (1) jill lipset (1) jump rope (1) kettle bell (4) kettlebell (1) kettlebell swings (3) logan u'u (1) lunges (2) Masters (1) Max Lipset (2) meredith forbes (1) Minneapolis Rowing Club (1) Minnesota High School Track & Field (1) Minnesota Track and Field (1) mobility (1) OATI (1) plank (1) pose method (1) power house (8) press (1) pull-up (1) pull-ups (1) push jerk (1) push press (1) push-up (3) pushup (1) pushups (2) row (10) run (3) running (1) running prep (1) Running Training Programs (1) side door (11) Side Door CrossFit (5) sit-ups (1) situp (1) small class sizes (1) snatch (3) squat (6) st paul (1) st. paul (9) step-ups (1) Strength & Conditioning (1) strength and conditioning (1) sumo deadlift (1) TC Medtronic Mile (1) The Power House (1) The Power House at Highland (5) thrusters (1) toes to bar (2) track and field (1) Transformation (1) TRX (1) v-up (1) wall ball (1) wall balls (4) wallball (2) Whole Life Challenge (1) Win Your Life (1) Women athletes (1) youth athlete (1)
0 Comments
10:00 pm

161027

P1 Strength:
Goblet Squat building in weight x 8-12, 6-10, 3-6
***between sets banded leg lower x 5/5, banded pull aparts supinated grip x 15

4 Sets
2-KB Front Squat x 6-8
Rest 30-60"
Quadruped t-spine rotations x 5/5
Rest 30-60"
Front Plank x 45"
Rest 30-60"

P2 Strength:
Front Squat warmup sets: 50% x 10, 70% x 5, 80% x 1
***between sets banded leg lower x 5/5, banded pull aparts supinated grip x 15

4 Sets
Front Squat building x 3 reps @ 83%-92.5%
Rest 30-60"
2- Chest to bar pullup x Max
Rest 60-90"

P1 WOD:
For Time
21-15-9
Hanging Knee Raises w/ or w/out abstraps
Walking Lunge
xDown and Back

P2 WOD:
For Time
21-15-9
Toes to bar
Walking lunges 2-kb's front rack 55/35#
xDown and Back

0 Comments
7:06 pm

Like Food? Like Us?

Thank you for being a part of our community! Share the love by giving us a friendly (typed) review online and we will show our appreciation by giving you a FREE Mini Perfect Food Bar of your choice!

 
After you have written and submitted your review, come to class and let your coach know (the coach will document it) and grab your healthy sweet treat!

 
Use the below link to leave a review on Google
https://goo.gl/m7i0qL

 
Use the below link to leave a review on Yelp
https://www.yelp.com/biz/the-power-house-at-highland-saint-paul

 
Click here to leave a review on Facebook
https://www.facebook.com/powerhouseathighland/

Let us know if you have any questions by emailing: powerhighland@gmail.com
______________________________ ____________________________

0 Comments
7:20 am

161026

P1 Strength:
20' EMOM
1- 2KB Reverse lunge x3/3
2- 1/2 Kneeling OH Press x 5/5
3- PB Stir the Pot x 40"
4- Reach Roll and Lift x30"

P2 Strength:
Every 90" for 10 Sets (15')
Push Press + Push Jerk + Split Jerk
***drop to pads

P1 WOD:
4 Rounds
400m Run, Row or Stairs
2-DB Push Press or
Shoulders on bench glute bridge x20

P2 WOD:
4 Rounds
400m Run
8 Shoulder to Overhead
***recommended load is 155/105 or 65% of the heaviest weight achieved in the strength section, whichever is lighter