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
Start today with two pieces for strength, these components will be untimed. Working with a partner build up to a heavy set of 5 over 4 sets on the bench press, spotting for each other. In between bench sets, you’ll have another bar set up for reverse lunges. From the ground clean the bar into...Read More
Today starts with some barbell cycling work. Load a bar with 135/95 or a heavyish weight for your to complete 5 touch and go reps on the minute. Work on pulling under the bar and lowering yourself with each “catch”. Our met-con has a 1K row buy in, then we’ll work on the rest of...Read More
Hey guys, couple things going on this week… Monday is Front Squat test day, GET IN HERE!!! See how far your strength has come over the past 8 weeks. Tuesday at 6:45 is the return of Club Endure – be at the track and ready to run, and have some fun outside I ordered a...Read More
Today is the day! Let’s wrap up phase one of Titan with a max effort 1 rep Front Squat. This is a good day to spend extra time mobilizing for the squat, and dialing in the finer points of your lift. Before your take your attempt, consider doing a “walk out”. Add 10-20% more than...Read More
Alternating EMOM x 10 A. Rope Climb (1-2) B. Dead lift x 10 (155/105) Conditioning 21-15-9 Box Jump Overs (24/20) Sumo Dead lift High Pulls (75/55) Calorie Row (bike = RX +)Read More
Today is the Grand Opening for CrossFit Kanna, and I couldn’t be more proud of this guy!! No one deserves their own gym more than Chris and only good things are to come for Coach P and CrossFit Kanna. Wishing him all the best for an amazing Grand Opening and start to what will be...Read More
Let’s start the weekend with a nice new chipper! Gone are the days of knees to elbows and back extensions for time, we took this old CrossFit Classic and gave it a tune up (maybe some HGH too) Have fun with this one gang! CrossFit Thermal’s “Filthy Ass Fifty” For Time 50 Calorie Row (50/40)...Read More
As we wait out the post Murph week to finalize phase one of Titan strength, let’s hit some engine work! Start with an EMOM of power cleans – make those cleans touch and go! For the met-con, at the call of 3-2-1 GO, complete 15 KB swings then sprint a 200M. When you return you...Read More
With Summer approaching we wanted to do something new that would make Friday nights at the gym more fun! We know a lot of you like to disappear to the shore on Friday afternoons, but for those of us who don’t, lets keep it exciting. Starting Friday 6/9 and running through the summer, we will...Read More
