Thursday – Level Up Training

Olympic Weightlifting
Power Clean + Hang Clean (knee) + Power Jerk + Clean + Jerk Dip + Jerk
60% x 1 set
70% x 4 sets

A. 5 sets:
8 Half Kneeling Single Arm Arnold Press (Each)
8 Single Arm Bent Over Row, each

Rest 20-30 seconds between sets. Hold the top of each rep for 2 seconds and slowly lower back to the start.

B. Strict Press
3 x 6 reps @3002 , use 60% 1RM

“2 Cindys On A Boat” (Teams of 2)
For time:
For time:
Row 1000m
8 rounds of Cindy
Row 800m
6 rounds of Cindy
Row 600m
4 rounds of Cindy
Row 400m
2 rounds of Cindy

Cindy is:
5 Pull ups
10 Push ups
15 Air Squats

Only one partner working at a time
Partners will split the rowing distance in halft. Partners will complete full rounds of Cindy before switching.
Must complete one exersice before moving on.

Box News
Bring a Friend Day May 18th!
Memorial Day Murph WOD & Potluck May 29th @9:00am

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.