For 20 minutes move through these 5 movements as quickly as possible changing partners after each movement. There are 5 movements, so each round you’ll alternate who does which. As an added twist we’ll only be counting full rounds today, so push hard to get through each round completely. AMRAP in 20 minutes alternating movements...Read More
Leading into our overhead squat cycle, lets take a day and practice the move. Build up to a heavy 3 rep set, only counting reps with perfect form and full depth. For our met-con let’s hit a lower skill, triplet. These movements should be pretty seamless allowing you to go fast and hard for the...Read More
Use the start of class to work through a short EMOM designed to prepare you the intervals ahead. Activate your shoulders in the handstand hold and dial in rowing technique on a short calorie row. Spend some time practicing your jerk so that you’re ready to go hard and fast on the intervals. At the...Read More
Longer style Met-con today guys, take a few minutes to prep for dead lifts / wall balls prior to the start of this WOD. Our legs should be pretty smoked from this one, a round of tabata air squats will make for an extra spicy cash out. Go for max Reps!! For Time Run 800M...Read More
Last week we hit some power clean work on the minute to build stamina and efficiency with the movement. Today we’re going to add a jerk, but instead of cycling on the minute we’re going to be building to a heavy 3 rep. CrossFitters would normally hold onto this bar, and “touch and go” for...Read More
Today we’ll be working on some volume squatting as well as some strict pull-ups for our strength piece. Take a few minutes to build to around 50% 1RM Back squat – this should feel pretty light since you’ll be hitting sets quick today. For pull-ups scale to ring rows or strict banded pull-ups /negatives. Our...Read More
Strength Dead lift Take 15 minutes to find a heavy 3 rep dead lift for the day Conditioning 21-15-9 Dead lift (135/95) Push Jerk (135/95) Calorie RowRead More
At the start of class today, break up into teams of 3 and grab a bike , climbing rope and a dumbbell. Snake format means you follow your partners through movement after movement never passing one another. Maintain this pattern for the full 18 minutes. Scale options 1 Rope Climb = 3 Rope Pulls or...Read More
Legend has it that Coach Kate’s favorite movement is the clean and jerk. Kate shares a birthday week with Sam “The Butterfly” Brewer who’s favorite move is the muscle up. Since CF Thermal’s inception we’ve celebrated these two OGs with a WOD that combines their favorites! Let’s have some fun today for the Birthday boy...Read More
ENGINE ENGINE ENGINE, long and light today guys, find a comfortable pace and stay locked in for this workout. Try to hang on for long sets on the front squats. The weight is light; your brain will be telling you to drop, hang tough and gut it out for some unbroken sets. AMRAP in 25...Read More
