Starting today, CrossFit Thermal will have a Saturday 11:00am session.  This session is less structured, and will allow athletes looking to improve in specific areas and an opportunity to do so without racing a clock.  Still questing after that first muscle up? Need to work on your mobility in the overhead squat? This is your chance. This is also a great opportunity for those of us entering the 2015 CrossFit Open, to round out your game and get prepared for 5 weeks of competing. Coaching will be available for those interested and we welcome anyone and everyone to find a goal and achieve it, find a problem and fix it, come in and have some fun while improving your skills and fitness.  This is a free class for all monthly and contract members.  We hope to see you there!!!

Today is a day to work on high skill movements at a reasonable pace. Results will be marked as the muscle up progression you used and the highest snatch weight used. Choose appropriate scales to work on these elements in a proficient manner. You should find plenty of time to rest each round, but don’t rush the movements. Snatches are full snatches, but if you are a beginner, do a hang power snatch + OHS or a power snatch + OHS. You may increase weight each round, but focus on form.

Here is a video of V-ups: http://gymnasticswod.com/content/v

10 rounds for completion:

Each round is 3 minutes long. Complete the work for quality and use the remaining time to rest:
Minute 1: 3 muscle ups or 5 strict pull ups
Minute 2: 3 snatches (increasing weight each round, or ~80%)
Minute 3: 10 V-ups


The Murph Challenge 2023

Each year for Memorial Day we host an Event here at CFC called “Murph” or officially “The Murph Challenge”.  “Murph” is a Hero workout, performed

May 2023 – What’s In The Box

Ladies Night – Last Call Calling all CFC Ladies! It’s not too late to show up for tomorrow night’s Ladies Night!  The event starts at

May Wendler Cycle

FIVE, THREE, ONE, GAINS!Strength and muscle building are two important aspects of fitness that many people strive to improve. While there are many different training


Talk with a coach about your goals, get the plan to achieve them.


Take the first step towards getting the results you want!