Just wanted to get the schedule out for this coming weekend since it New Years!!! Don’t worry we’re not closing for the weekend, there will be plenty of chances to get in and kick off 2017 right, with CrossFit Thermal. Saturday 12/31 NYE – regular schedule, 8am Country Club, and 9 and 10am WODs Sunday...Read More
Take the first part of class and hit a. heavy 5 rep back squat – doesn’t have to be a new 5RM, let’s just get back into the swing of training with a heavy 5. We’ll be hitting a few back off sets too for added volume, so don’t slow roll the big set. The conditioning...Read More
Let’s get right back into it today with another OPEN Repeat! In 2014 this workout was written as a 14 minute AMRAP, today, we’ll set it up for time and just aim to get through it. It should be interesting to note how far you can get in the 14 minutes though… From the 2014...Read More
This workout runs like the song, the “12 Days of Christmas” Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc until you complete 12-11-10-9-8-7-6-5-4-3-2-1. This is for time. Dress in your best Holiday gear. 12 Days of Xmas 1 dead...Read More
4 Sprint intervals today – 2 different formats. Set up a barbell that you can dead lift fast but also equates to a heavy-ish squat clean. Be ready to hit quick muscle-ups and rope climbs too as they’ll start each interval. If you finish all the work in :90 seconds, start again and treat it...Read More
I saw a fitness related post today that made me realize just how unclear people are about performance and nutrition. It made me want to sit down and empty my brain for a minute on the topic.. The post was along the lines of,”I just burned a thousand calories at (insert cardio facility), now I’ve...Read More
Take the first 15 minutes to work strength using the ring dip. Choose which “bucket” fits you best and move quickly to accumulate your reps taking rest as needed. If you’re working on getting to support or learning to kip, take a few moments and PRACTICE. Nothing to score here. just do work and get...Read More
For strength work today, find a heavy 2 rep hang power clean. If you’re feeling it, go for a new PR. The met-con is a partner WOD with a “You go, I go” format, get as many rounds and reps with your partner as possible in 20 minutes. Power cleans should be light enough for...Read More
Take a few minutes to build up and prepare for the power snatch work. Power snatch weight should be about 60-75% of a true 1RM power snatch. If you don’t have one – go by feel, but you must be able to hang on for all 5 reps each set. This will tax your grip,...Read More
