Group Classes

 

GROUP CLASSES

 

The Power House at Highland and Side Door CrossFit offers the best of kettlebells, bodyweight strength (aka gymnastics), dumbbells, barbells, medicine balls, bosu balls, stability balls, rowing, jump rope, airdyne, and resistance bands in a progressive, clean and super classy setting. Our expert coaches will guide you through workouts that are designed to challenge your fitness levels while keeping things fun and upbeat.

To get started, visit our Getting Started page, check out the class schedule or contact us at info@powerhighland.com. 

 

POWER HOUSE CROSSFIT

 

Our Power House CrossFit classes are split into two programming options, P1 and P2. Our coaches undergo rigorous training and we have exceptional standards for the experience and certifications that we require of our coaches before they are ready to lead a class. For this reason, we identify our classes based on the level of movement that will be programmed for that class.

 

P1 Group Classess

All P1 classes will include comprehensive warmup and movement prep followed by a skill, then strength and power development, metabolic conditioning, concluding with a cool-down and/or mobility and 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. External resistance at the P1 level is primarily in the form of medicine balls, dumbbells, kettlebells, and bands.

 

P2 Group Classes

P2 programming is offered to our athletes who have met our P2 Standards. P2 programming incorporates barbell training and upper level gymnastics-style 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.

 

All-Levels Group Classes

Our All Levels classes are customized to serve both our P1 and our 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.

 

JUNK YARD DOGS: YOUTH ATHLETE TRAINING

 

Our Junk Yard Dogs program is a highly customized and cutting edge preparatory strength and conditioning program for youth athletes of all levels- first time gym-goers to high level sport-specific performers. 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 team cohesion.

 

Our Junk Yard Dogs programs are split into age groups from 8-12 years old and 13+ high school athletes in order to accommodate the specific athletic needs of the developing body. Junk Yard Pups, ages 3-5 and 6-9 coming in the future!

See our class schedule for times.

 

CROSSFIT CLASSICS

 

Our CrossFit Classics class is an opportunity to do the fun and tough classic CrossFit benchmark workouts, notably the Girls, Hero, and Games/Open/Regional WODs. The “Girls” WODs in CrossFit are considered the benchmark CrossFit workouts and are named after the women who first did them. “Hero” WODs are CrossFit workouts named after soldiers who have been killed in action. This class focuses on doing one of the Girls or Hero WODs or a combination of several of them. 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 and it is a fun way to kick off your weekend on Friday evenings or Saturday morning.

 

CROSSFIT CHILL

 

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.

CrossFit Chill is great for seasoned CrossFitters, Yogis who need to build functional strength, and Endurance athletes who need the mobility of yoga and strength of CrossFit. This class is also very beneficial for 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 class is available in 60 and 75 minute formats. 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. 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.

MIDLINE & MOBILITY


Midline & Mobility is an active recovery class that focuses on engaging your core to support mobility throughout your body, as well as lengthen and decompress your spine.
Our Midline & Mobility work pulls from the bodies of knowledge from yoga, classical Pilates, and mobilitywod, and we focus on mobilizing the entire body through movement. Pilates elements will work on flexing and extending throughout the body while developing more core capacity. The yoga and mobilitywod-style pieces will identify trigger points and inflexibility and provides movements and exercises to correct them.

Adding this class into your weekly training is a necessary for working on mobility issues, past injuries, and developing awareness in a low impact way that is beneficial to all athletes and lifters. We will pay special attention to developing a practice that benefits healthy shoulders, a healthy spine and core strength- all things critical to sport performance and CrossFit.

P2 STANDARDS CLINIC & CROSSFIT SKILL DEVELOPMENT


Are you working to complete your Power House Member P2 Standards so you can do the P2 workouts in class? Looking to improve your CrossFit skills and lifting technique? Our P2 Standards & CrossFit Skill Development 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!

This class will review the P2 Standards we request all athlete to demonstrate in our classes, and help break down the movements to become achievable. You will receive 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!

FOUNTAIN OF YOUTH KETTLEBELLS 


There are those who believe that if there is such a thing as a Fountain of Youth, it is shaped like a cannonball and has a handle on it. Our Fountain of Youth Kettlebell class will build functional strength and fitness in a supportive, adaptive, and welcoming environment.

This class is for a someone with little or no kettle bell experience and over the age of 55. Class will be technique focused with appropriate work out time to employ your new skills.

Please contact instructor Vern Atwater at 612-202-1306 or vern4605@gmail.com with any questions!

50+ WOMEN"S ONLY CROSSFIT CLASS


Our 50 + Women's Only Class is designed for the fitness development and enjoyment of the 50+ female population. This class welcomes all women who want to work out in a fun, challenging, and non-intimidating environment with other awesome ladies!

This class will introduce and build upon CrossFit-style workouts while taking into account each person's fitness level and experience. This is a perfect way to make working out social, energetic, and effective! Ladies, start your engines!

YOGA: VINYASA FLOW

 

A dynamic practice linking breath and movement. Elegant sequencing helps build heat, concentration, endurance, strength and flexibility in equal measure. Advanced asanas, including inversions and arm balances, will be offered as well as modifications. All levels welcome.

 

YOGA: GENTLE & RESTORATIVE


Our Gentle & Restorative yoga class is exactly how it sounds- one hour to quiet the mind, relax the body, and renew the spirit. This class will use gentle yoga poses to access a deeper connection to the breath, and utilize tools like guided imagery to let go of the stresses of the week.


Treat yourself to this class- your life will thank you! 

FREE COMMUNITY CROSSFIT CLASS: ACCESS YOUR POWER

 

The Access Your Power Introduction Classes are the entry point for the generally active, injury free individuals to join in our Power House group classes. In this class, you will be exposed to our movement curriculum in a group format, get to know the space and equipment, and become comfortable with the class format. Typical movement techniques and progressions will be covered as well as an introduction to the intensity levels that are inherent in our group classes.

SUNDAYS 1-2PM
 

Please note, if you have pre-existing injuries or need further conditioning, additional private coaching sessions may be required before moving into our fast-paced group classes.

 

"Max not only trains his athletes physically, but also the all-important mental component of competition.  We have seen marked improvement in Henry's mental competitive edge since he started training with Max."

- Kyle Hart, parent of Henry Hart