This email address is being protected from spambots. You need JavaScript enabled to view it.

2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348


Saturday 1/6 LIFTOFF

Friday, 05 January 2018 09:35


Here is the schedule and how today will work.  The workout will be at 10:20am.  So if you want to skip the lifting and just treat today like a normal 10am class show up at 10 and warm-up to jump in with everyone on the workout by 10:20am 

We will have 2 divisions.  Heavy and light division 

Men's line is 185lbs women's is 150 


9am arrive and warm-up 

9:10 we will split off into groups and warm-up with the barbell


In your groups everyone will work to a 1RM Snatch (any style)


In your groups everyone will work to a 1RM Clean and Jerk (any style)

-During the lifting portion 1 person will lift at a time in your groups and the goal is to minimize how many people lift at once.  Cheer each other on.



10:20-10:40 Workout 

"Cluster your way through double Cindy"

20 min AMRAP

10 Pull-ups

20 Push-ups

30 Air Squats 

3 Clusters (165/115)

10 Pull-ups

20 Push-ups

30 Air Squats

6 Clusters (165/115)

...Clusters go up by 3's 


Login to post comments

Member Login

Find Us on Facebook