Shortened Friday workout notes due to to “2017 Open Season” Find a heavy 3 rep back squat and complete 4 sets across (use the same weight). Strength Back Squat 3-3-3-3 Conditioning 4 Rounds for Time 25 Push-ups 15 Pull-ups 25 Sit-ups 15 Cal – Bike / RowRead More

Hey guys please read: https://crossfitconshy.com.php74-41.lan3-1.websitetestlink.com/open-athletes-please-read/ https://crossfitconshy.com.php74-41.lan3-1.websitetestlink.com/im-open-cant-make-saturday/ Use the alternating EMOM to practice two movements that we’re bound to see in the Open. Choose to do 40, 30 or 30 seconds of double under work. Pair that with chest to bar pull-up practice or scales. No set number of reps, just work on progressing the movement....Read More

Here at CrossFit Thermal, we host the Open on Saturday mornings, that’s where the magic is for us.  We understand that not everyone will be able to make it on Saturday’s, life takes over on weekends, we get that, and we want to accommodate everyone.  If you want to do the Open on a day...Read More

Guys, when you sign up for the Open, you have to join the team “CrossFit Thermal” Go into your profile and edit where it says “team” and select CrossFit Thermal You may have to do this for the “affiliate” as well. ThanksRead More

Thanks to Pat Sherwood and CF Linchpin for this WOD. A Workout fromt “the 12 Tests”, aka, the Linchpin Dirty Dozen, which were created by Pat Sherwood as a way for athletes and coaches to measure progress and expose weaknesses. They cover a broad range of movements, loadings, repetition ranges, and time domains. This is...Read More

Let’s start today with somewhat of a structured warm-up. We’ll pull out a bunch of dumbbells and kettlebells and allow you to practice one arm snatches. Try different techniques and weights and get comfortable with the movement since we’ll likely see it in the Open soon. Of course we’ll coach the movement in advance so...Read More

CrossFit Thermal’s exciting Open announcement #2 Hey guys, as you know this Saturday we’ll be hosting the CrossFit Games Open Workout 17.1.  Before Saturday’s kickoff, we like to start the games season with an an announcement viewing party!  Starting after the 6:30 class on Thursday, we’ll tune into the live feed from Dave Castro and...Read More

Let’s hit some strength work to start off the week, lock those knees on the way up and press! For the met-con, scale bar MU to c2b pull-ups, pull-ups or MU progressions as needed. As always, one of the best ways to scale is with volume, get as close to the prescribed movement as possible. ...Read More

In teams of 3 you’ll be moving through this triplet in “snake” fashion. Think of it like baseball, an athlete can only occupy one “base” (or in this case movement) at a time, as the station in front of you becomes available, you move forward. Count complete rounds as – everyone completing each movement counts...Read More

With 6 rounds for time today guys, use a power snatch weight that is manageable for quick singles.  Dial in toes to bar and scale with either volume or range of motion.  As an alternative go to lying toes to bar or sit-ups as needed. Finish up today with an all out 1 minute sprint...Read More