Strength is a complex consisting of a power clean + push press + front squat + jerk. No thrusters allowed, do each movement as intended. The jerk may be a power jerk or split jerk depending on your preference. Take 20 minutes to find the heaviest weight possible for this complex. For conditioning, you’ll start...Read More
Happy Valentine’s Day! To celebrate, we will do a partner workout. As partners, you’ll be responsible for the total reps listed and may partition as needed. One partner does the prescribed movement while the other holds the isometric position in parentheses. You may switch at any point during the movements and there are no minimum...Read More
The first part of class is time to work on your pull ups, muscle ups, rope climbs, etc. A golden standard for new CrossFitters should be a strict, unassisted pull up. If you don’t have one, do strict banded or box pull ups (similar to our progression for box ring dips) Negatives can also be...Read More
Take 15 minutes to work on the snatch. Stay submax so you can focus on form. (Do NOT go for a new 1RM unless you are very new to the snatch). For condiitioning, snatch weight should be very manageable and for the lunges, each leg counts as 1 for the lunges (L/R = 2). Strength...Read More
Find three heavy sets of 5 front squat which will help you warm up for the metcon. The metcon starts with 115/75 for the set of 20 cleans, but then increases in weight. You’ll be in charge of loading your own bar. If you cannot do 185/125# cleans, then scale accordingly to have 4 different...Read More
So you’re still on the fence about joining Team Thermal in the 2015 Open? I’ve spoken to many of you about how this is a chance to see what pushing yourself to the next level is about. This is an opportunity to see how you’ve improved yourself. There are no prerequisites to being on this...Read More
Find three sets of 3 heavy clean-grip deadlifts, but do not max out. (leave some in the tank as we will have cleans in the near future) The conditioning is a grind to get through multiple rounds, so let’s see who can do it! Who can get 2 or more rounds?? Strength 3, 3, 3...Read More
For strength, take 15-20 minutes to find a 20 rep back squat. The best way to approach this is with a moderate cadence – do not try to do these reps quickly. Rather, take a breath at the top of each squat, take a controlled descent and quickly pop up to breathe again. We recommend...Read More
Spend 10 minutes to find 3 heavy-ish sets of 5 shoulder press and then 10 minutes to find 3 heavy-ish sets of 5 overhead squats. Conditioning should be a fairly fast workout – time cap is 10 minutes, so choose a weight that feels moderately heavy for deadlifts and choose a scale for pull ups...Read More
