Friday Chipper Time!!!  Straight forward WOD today guys, put your head down and GOOOOOOO! AMRAP in 23 Minutes 30 Wall Balls (24/20) 10 KB Swings (53/35) 30 Burpees 10 KB Swings (53/35) 30 Cal Row / Ride 10 KB Swings (55/35)Read more

Today will start with some heavy overhead work, you’ll hit a heavy push jerk + split jerk. If you max out early, take 85% of what you hit for the day and complete 3 more sets of the complex to build strength. The met-con is 4 rounds for time today, shoulder to overhead weight should be heavy-ish but significantly lighter than what you used for the strength portion. Each leg counts as a rep on the lunges. Complex 33 Take 20 Minutes to find a heavy 1+1 Push Jerk + Split Jerk Conditioning 4 Rounds for Time 12 Shoulder to Overhead (135/95) 9 Toes to Bar 6 Front Rack Lunges (same bar)Read more

Let’s start off today with some capacity work, sprint through your calories on the bike or rower, then without resting jump up and hit a max set of pull-ups. You’ll do this for 5 sets, resting as needed between rounds. While resting; pull out weights and bars for part two of today’s WOD. Do not use jumping pull-up scales today – scale to work on building strength endurance in the pull-up. Once everyone is done the intervals, we’ll start a 9 minute clock and you’ll be hitting a heavy single in the hang (squat) clean. Record your heaviest lift that you actually receive in the squat! Conditioning 5 Intervals each for max reps (record you best and worst) Ride or Row 10 Cal then: ME Pull-ups (rest as needed between rounds) Strength Take exactly 9 minutes to hit a 1RM Hang Clean (Squat)Read more

For the back squats there is a range for prescribed weight. For most of us 60% is good, if you have a heavy back squat 1RM, approaching or over 2x body weight, you’ll be better using the 50%. You’ll be pairing the squat on alternating minutes with clapping push-ups x 12. This of course is the high end movement, be smart and use your push-up scales as needed, RX push-ups, from knees, elevated surface etc.. For the met-con, move down your push-up scale to keep moving throughout the WOD. Make it manageable to complete in one set. Strength Alternating EMOM x 10 A. Back Squat x 6 (50-60%) B. Clapping Push-ups x 12 AMRAP in 12 minutes Buy in 100 Double Unders in remaining time: 15 Box Jumps (24/20) 12 Over head squats (95/65) 9 Push-upsRead more

Ryan has been involved with crossfit since 2012. His first passion from grade school was basketball and played competitively through high school. After college, Ryan took up running long distance to stay competitive and healthy but felt like he needed more of a challenge. Crossfit started to become popular locally and in 2012 he bought a Groupon for a box that just opened. “The first workout I walked into was the Filthy 50 and from that moment I was hooked.” The community is one of the reasons he keeps coming back. “Some of my closest friends are people who met through Crossfit.” Ryan also decided to take his passion for fitness by appplying it to complete his Level 1. He coached for a year at another box before landing at Crossfit Thermal. “I love helping people improve and watching them push themselves beyond their mental limits. Coaching and aeeing the...Read more