This Saturday is not only our CrossFit Thermal Anniversary Celebration, we’re also happy to announce that it will be our first babysitting offering. As our community continues to grow in membership, it also has grown in the kiddos that our members have in tow. At 9am we’ll be offering babysitting to members with children...Read More
We’ve been using this format a lot lately, training our gymnastic capacity under a state of fatigue. Let’s start tracking this – reocrd your Toes to bar today. For the met-con, lets set up all the rowers and “go at your own pace” meaning take rest as needed, about 2-3 minutes should work. You want...Read More
Let’s get some heavy squats in today. Hit 3 sets using a progressive load, and record your heaviest. For conditioning today, we have a “for time” triplet. Try to focus on big sets of pull-ups , steady pacing on the burpees, and recovery during the squats. Strength Front Squat 5,5,5 Conditioning 24-18-12-6 Pull-ups Burpees Goblet...Read More
2017 will be our fourth year as a CrossFit Affiliate, and we couldn’t be happier about how far we’ve come. From the early days of tiny classes and limited equipment to the packed house Friday “nooners” we have now, we’ve always valued our community. This Saturday we want to showcase that by holding a CrossFit...Read More
In college playing varsity Field Hockey I truly realized how much lifting was a part of being an athlete. We lifted in season to kept our strength up and out of season was where we really had to push ourselves. It was always exciting hitting a new PR in the off season. After my last...Read More
Start off with an alternating EMOM today. We’ll be working on strict pull-ups – do as many as you can with perfect form in about :40, then transition. The focus today should be on not breaking the hollow position during the pull. This movement is as much core as it is upper body. Start your...Read More
The bear complex must be done for 7 complete reps without putting the bar down. You can rest overhead, at the hip or in the front or back rack, but not on the ground. Take 20 minutes and find the heaviset you can complete for a set of 7. Conditioning is a test. With a...Read More
Take the first 15 minutes of class to get in some close grip bench work. Your hands should be narrower than usual, think about being a fist distance away from your chest at the bottom of the rep. Conditioning starts with a buy in of 750 on the rower, once that’s done you have 4...Read More
For the complex today, focus on technique and speed under the bar. You’ll need to maintain positioning and a tight core to finish the complex with the OHS. Build up to the heaviest you can with good form in 20 minutes Convert your bar and be ready for light / moderate deadlifts in the met-con,...Read More
We’re working some stamina training into our squats today, with 6 sets of 6 across. You’ll be hitting a set every other minute so use about 50-60% of a true 1RM. If you’re sharing a rack, simply lift on opposing minutes with your partner. Conditioning work today is long body weight burner, count full rounds...Read More
