The Power House at Highland
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12:01 pm

150328

P1

A. 3 Sets
Single arm Dumbbell Strict Press x 8-12 per arm
Rest 30"
Weighted alternating reverse lunges x 10 per leg
Rest 45"
TRX, bosu or regular Mountain Climber x 30-40 reps total
Rest 60"


P2

A. Strict Press
10@50%
7@60%
5@75%
3@80%
3+@85%
Remember to use 90% of estimated 1RM as the 100% for these calculations

P1&P2

B. In teams of 3 complete the following 12' AMRAP
Run or Row 400m
AMRAP Kettlebell Swings (sub step ups or box jumps for low back restriction)
AMRAP Hand Release Pushups (sub shoulder taps or ring rows for shoulder restriction)


***One person from the team works on each movement, when the run or row is complete, everyone rotates and continues accumulating reps for the team. The score at the end of the 12' is reps of KB Swings + Pushups total for the whole team. It doesn't matter how many reps an individual does and the team is responsible for communicating their reps to each other throughout the 12'.

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11:55 am

150327

P1

A. Spend 8' working up to a heavy weight for the following complex:

1 Power Clean + 2-3 Thrusters

Scale to dumbbells or kettlebells for front rack mobility or strength deficit. Use targets for squat depth where appropriate. Take 60-80% of the weight achieved in the 8' or 65/45, whichever is lighter. Don't go over 80% for working weight. If you are over 80% this workout is going to take you a long time.

B. 4-6' EMOM
1- Row for Cals 20"
2- 3-5 Thrusters at working weight

C. 15.5 Scaled
For Time:
27 Calorie Row
27 Thrusters (65/45 lbs)
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters

P2

A. Spend 6-8' Working Up to a Heavy but non-maximal load for the following complex:

Squat clean thruster + Thruster

B. Alternating EMOM 8'
1- 7 Thruster
2- 7 Cal Row @ (95/65#)

C. For Time:
27 Calorie Row
27 Thrusters (95/65 lbs)
21 Calorie Row
21 Thrusters
15 Calorie Row
15 Thrusters
9 Calorie Row
9 Thrusters


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3:12 pm

150326

P1

A. 4 Rounds
Bent Over Row x 8-12
Rest 45"
Front or Back Squat x 5-7 Reps @ 20X1
Rest 45"


B. 5 Rounds For Time
Walking Lunge 20 Steps
Hanging Knee Raises 15 reps

C. 3' Aerobic
3 Rounds
Reverse Hyper x 10-15 (bodyweight only is ok)
Monster walk x 40-60"
Hollow Rock x 30"
Side Plank x 15" per side


P2

A. 3 Rounds for Quality
Crow Pose Hold for 5-10 breaths
Single Leg Deadlift x 6-8 Per leg
Russian Step Up x 6-8 Per Side
Jump Rope Alternating x 60" or Calf raise x 30 reps

B. Every 8' for 32 minutes
800m Run or 1000m Row
20 V-Ups
20 Hip Extensions
20 Alternating Reverse Lunges

C. Arm Bar 3 x 15" per side
Hamstring Floss x 2' per side

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8:57 am

150325

P1

A. 4 Sets
Incline Dumbbell Bench x 10-15 reps @ 21X1
Rest 60"
Split Squat + Bicep Cur + Pressl x 10 per side
Rest 60"

B. 5 Rounds For Time
10 Calories Row or Stairs or 10 Double Unders or 100 Singles
15 ball slams
20 Situps -- Abmat or Swiss Ball

P2

A. Snatch Warmup Part 2
https://vimeo.com/110579011
3 Sets of 3 Position Snatch @ 50% max snatch

B. 3 Sets
(Weighted) Dips x 5-10 reps @ 2011
Rest 60"
American Swings x 15-20
Rest 60"

C. 3 Rounds for Time
20 Pullups
25 Calorie Stairs or Row
30 Weighted Abmat Situps

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1:26 pm

150324

P1

A. EMOM 12'
1- 2-DB or KB Thruster x 8 Reps
2- Upside down bosu or trx mountain climber x 30-40 reps
3- Chinup Negatives x 3-5 @ 41X1 (Ok to jump back to the top between reps)

B. 4 Sets for Quality
Front Squat or Goblet Squat x 10-12 Reps @ 20X1
Rest 30"
Side Lying External Rotation x 15-20 per side
Rest 30-60"

C. Against a 12' Clock
30 Wallball
30 Calorie Row
20 Wallball
20 Calorie Row
10 Wallball
10 Calorie Row
AMRAP Burpees in the remaining time.

Score is the number of burpees.

D. 8' EMOM
1- Ring Row x 6-8
2- Hollow Rock x Hold 30-40"

P2

A. 8'
Build to a heavy set of 3 in the Barbell Thruster. For those doing the Open, keep in mind that the thruster is likely to be a movement that we will see in this last workout at 95/65, 115/75, or 135/95.

B. Back Squat
10@50%
7@60%
5@70%
5 @ 75%
3@ 80%
3+ @ 85%
***Remember to use 90% of your estimated 1RM as your 100% for the day

C.
Working against a 12' clock:
Row 50 Calories
21 Thrusters @ 70% of above weight or 115/75, whichever is lighter
21 Burpees
15 Thrusters
15 Burpees
9 Thrusters
9 Burpees
Row max calories in remaining time.

D. 8' EMOM
1- 3 Chinups Weighted @ 31X0
2- 45" hollow rock or hold

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7:35 am

150323

P1

A. 4-5 Sets
Half kneeling upside down kb press x 8-10 per arm
Rest 30"
Russian KB Swing x 15-20 or Goat Bagger or MB Good morning
Rest 30-60"

B. 4-5 Rounds
1' Row for Cals
1' Shoulder taps or Hand Release Pushup
1' High Box Step Up
1' Rest

P2

A. Bench Press
10@50%
7@60%
5@70%
5+@80%

B. 4-5 Rds
1' Box Jump Over
1' HSPU
1' Alternating Pistols
1' rest

0 Comments
1:36 pm

CrossFit Classes Capped At Ten Athletes!!!

Big Announcement!

At The Power House at Highland & Side Door CrossFit, we have always said that we stand by our exceptional coaching that can be customized for each individual, even within a group setting. In order to stay true to our word, we have made the big choice to cap our CrossFit classes to ten athletes. This excludes Junk Yard Dogs and Midline & Mobility classes. We believe this decision will allow us to maintain the highest quality experience for our members, helping them to grow as athletes and receive the kind of attention and customization they expect from our coaches.

Our plan is to give this a try for the next two months and see how it goes. We welcome your feedback on how this change is suiting your experience at the gym and hope that we continue to improve as we grow our membership. Thank you for your continued support!

What does this new class cap mean? A few things!
  • NEW CLASSES! To help counteract the new class cap, we have added multiple new classes in the evenings and weekends to accommodate everyone. There should be NO reason for anyone to encounter setbacks by this change in procedure. We hope the opposite, actually, and that the smaller classes will result in better athletic development.You are still welcome to “just show up” and take your chances on a spot in class. Just be aware that if we have filled the class with preregistered athletes, we may have to turn you away (which we will hate to do).
    • Sundays: 2pm-3pm JYD, 3pm-4pm All Levels CrossFit
    • Saturday: 11am All Levels CrossFit (same time as JYD for families!)
  • There are more busy class times than others- weekend mornings, weekday evenings, etc. If you can make some of the less busy times- weekday afternoons, later evenings- that can help spread the love around.
  • Preregistering
    • First, since space will be limited in classes, it will become important to preregister for classes in order to guarantee your spot. To do this is very easy.
    • Go onto our website at www.powerhighland.com and login to your account.
    • Please make sure your client information is up to date so emails and texts will be properly delivered!
    • If you are not sure your login but are already a client/member, please visit our MindBody page directly to look up your name, as you are likely already in the system! https://clients.mindbodyonline.com/classic/home?studioid=41830
    • See our class schedule at http://www.powerhighland.com/class-schedule and click on the classes you want to sign up for.
    • As long as you have the proper membership or class package, you will automatically be registered. Otherwise, a payment option will be presented to you for checkout.
    • Manage your classes in you’re ‘My Account’ section on the website, or export into your calendar of choice!
    • Contact us at powerhighland@gmail.com with questions of login or account management. We can absolutely preregister you over the phone or email, but please give us at least a 12-hour time window. Thank you!
  • Waitlists
    • There are 3 waitlist spots for each class.
    • If the class is full, please join the waitlist and you will be notified up to one hour before the start of class if a spot opens up. If you are offered a spot, you have the opportunity to accept the spot or deny without penalty.
  • Late Cancel Penalty
    • Late cancellation takes place less than 6 hours from class.
    • We will provide athletes up to two grace late cancels, and understand if there are special/emergency circumstances (just talk to us).
    • We will charge a $3 late cancel fee to accounts when appropriate.
  • No Show Penalty
    • We will provide athletes one grace no show, and understand if there are special/emergency circumstances (just talk to us).
    • We will charge an $8 no show fee to accounts when appropriate. 

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0 Comments
7:05 am

150316

P1

A. 4 sets
2-Dumbbell Push Jerk x 5-7 reps
Rest 60"
Goblet Squats x 12-15 reps
Rest 60"

B. 3 Rounds.
Run or Row 400m
15 2-DB Push Jerks
9 Ballslams

P2

A. Barbell Push Jerk
Every 90" for 15', 10 Sets
5-5-5-3-3-3-2-2-1-1

B. 3 Rounds for Time
400m Run
15 Pullups
9 Ballslams

0 Comments
7:25 am

150309

P1

A. 3 Sets
Half kneeling upside down kb press x 8-10 per side 
Rest 45" 
Russian Step Up x 8-10 Per leg 
Rest 45" 
2-KB or DB Bent Over Row x 8-10 
Rest 45" 
Hanging knee raises x 8-10
Rest 45" 

B. 3 Rounds for Time 
Single Arm Dumbbell Snatch x 8 per arm 
Single Arm Dumbbell Thruster x 8 per side 
8 burpees

C. Every 4' for 16' 
Run or row 400m 
16 box jumps or 8 step ups per leg
8 hand-release pushups or 16 shoulder taps

P2

A. EMOM 12' 
1- 3 Position Snatch (full squat) 
2- 10 Burpees to a 6" target (use something 6" above your outstretched hand as a target)

B. 3 Rounds for Time of:
8 Squat Snatches (95/65 lbs)
8 Burpees to a 6" target

C. Every 4' for 16'
Row 500m or Run 400m 
16 Box Jumps or Step Ups
12 Hand release pushups


0 Comments
8:51 am

150304

P1

A. 4 Sets
Renegade row x 8-10 per arm 
Rest 45"
Hollow Hold x 20-30" 
Rest 45"

B. 4 Rounds for time, 12' time cap 
30 walking lunges (front rack or overhead) 
25 abmat situps

P2

A. Every 2' for 12' (6 sets)
Power Jerk (from rack) x 2-3 Reps 


B. For Time
30-20-10
Row for Calories
Shoulder to Overhead
Loading: 135/95 or 60% of the heaviest load from Part A, whichever is lighter, weight can be take from floor or rack

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