Congrats to our latest On-Ramp grads! Be sure to walk up and introduce yourself to these new TOTF brothers and sisters!
Schedule Note! We will only have one class a day on July 4th and 5th. Class will be at 0900 both days. Please make note.
S/S/S:
Goblet Dumbbell Thruster
3 rounds of 5 reps
Try moving up weight each round
Post weight of final round to Comments/LogWOD
Pics courtesy of Twinfreak CrossFit and bodybuilding.com respectively. Goblet Thruster = Hold a dumbbell in goblet position(pic A), palms facing up. Squat(pic B), thruster up as you come up(pic below A&B).
WOD:
“Engine Room”
4 Rounds For Time:
1000m Row
25 Push Press (75/55)
30min Cut-off
Post time to Comments/LogWOD
If you do not finish in the allotted 30 minutes, in LogWOD, list your time as 30:01. In the comments section put how far you got in the 30 minutes.
Cash Out:
Pigeon Pose Stretch – 2 min per side
Video courtesy of CrossFit Charlottesville.
CrossFit Team Offutt Tactical Fitness 