For strength, work up to a 5 rep deadlift – go for a PR attempt if you’re feeling good, otherwise just keep it heavy. Then, deload to 65% of that weight for the metcon. At the top of the first minute, you will do 1 deadlift and 20 double unders, then rest for the remainder...Read More

CrossFit Thermal – Endurance The first part of todays wod is a 1 mile time trial. Its the day you have been waiting for all summer, time to answer the question of how fast can you run a mile. This is about putting out a max effort to see where you are time wise. The...Read More