Schedule Reminder:
5:30am WOD
6pm WOD
7pm WOD
7:30pm Team “Thruster” Onramp

Next Onramp starts August 19th. Open for registration. Already half sold out, please contact [email protected] for more information.

A. Take 20 minutes-
Barbell Complex: 1 Hang Power Snatch + 1 High Hang Power Snatch + Overhead Squat
-Take this time to work on the technical side of things. Stay light to moderate with the load.

B. For time-
75 Power Snatches: 75/55lbs
-10 minute time cap
*Compare results to 4.17.13

C. Pre-hab Complex: Focus: Shoulder girdle
3 Rounds: 1 minute at each station
-Pushup plus
-Ring rows with pause
-Horizontal abduction with theraband

CFD athlete Miles with the "Fittest Man on Earth"
CFD athlete Miles with the “Fittest Man on Earth”