Monday 3 Sets Snatch Balance x 3 Every 2' x 5 200m run 10 thrusters (115/75) 3 sets 10-15 V ups side plank banded row 8-10 each Tuesday 3 Sets 1 1/4 Front Squat x 5 Dead bug on roller 5/5 30' EMOM Min 1: 17/15 Cal Row Min2: 17/15 Cal Bike Min 3: … [Read more...] about Week of 10/15
Monday 1 RM Deadlift (5-7 sets to achieve this) 2-3' Impossible EMOM Every 3' x 7 1 Round of Helen 400m run Ameircan KB Swings 21 Pull ups 12 Tuesday 30-20-10 Hang power clean and jerk 135/95 Calorie Row 21-15-9 Ab mats x 2 Double KB Russian Swings (53/35) Wednesday 5 Sets Power … [Read more...] about Week of 10/8
Member Spotlight: Libby McNiven Libby McNiven is one of our awesome members and deserves a special highlight! Originally from Duluth, Minnesota, Libby trained at St. Louis CrossFit for two and a half years before it became The Power House. She found the gym because she was looking for a great gym … [Read more...] about Member Spotlight: Libby McNiven
Monday DL 1x2 @95% of Goal (5-7 sets total) Optional Hollow Rock x 15 between sets --- 10-20-30 For Time Deadlift (225/155) or 50% Push up Bike Tuesday For Time 400m Run Fran 75/55 400m Run Fran 75/55 400m Run --- 3 Rds 50 foot handstand walk 25 cal row Wednesday Power Clean + … [Read more...] about Week of 10/1
Happy fall, fitness community! There's nothing more difficult than trying to get out of bed on a chilly morning, but if there is something to look forward to, the mornings are not that bad! Not only do we have a great morning class schedule, but we have a great new breakfast recipe to share … [Read more...] about Sweet Potato Hash Breakfast Bowl
The Benefits of Private Training The Power House offers many types of training for every one of our members. From yoga to WODs to private training, we have your back during your fitness journey. One option, private training, offers a unique set of benefits for individual fitness. Working … [Read more...] about Benefits of Private Training
Monday Deadlift x 2 reps @90% of Goal weight Mixed grip push ups x 4-6 per side V ups x 10 4 rounds for time 400m run/row 15 Sumo deadlift high pull (95/65) 9 Box jumps (30/24) Tuesday 4 Sets Barbell supinated row x 12-10-8-8 Front Rack Alternating Reverse … [Read more...] about Week of 9/24
Monday Deadlift 85% x 2 reps (3-5 sets total to build up) WOD: 500m Row 3 Rounds for time 21 Deadlifts (135/95) 15 lateral burpees over barbell 9 Push jerks (135/95) 500m Row (complete after 3 rounds are done) Tuesday Angie 100 pull ups 100 push … [Read more...] about Week of 9/17
