Start out today by hitting a moderate 3 rep front squat. Don’t record this number, the idea is just to prep for moderate thrusters later in the workout.The Met-con is a couplet with ascending weight thrusters. Athletes are responsible for changing their own weights. If you’re scaling the weight, you should still give yourself 4 different loads for the workout, work with a coach to dial in exactly how much weight you’ll need. If you finish all 8 rounds in the 15 minute cap, start over with your original weight and start climbing again until the 15 minutes are up. Each completed round is worth 35 reps today and we’ll be recording total reps in WODIFY. Strength Take 10 minutes to build to a moderate 3 rep front squat for the day Conditioning AMARP in 15 minutes 2 Rounds of 10 Thrusters (75/55) 25 double unders 2 rounds of 10...Read more

Who is ready to stop putting the infamous Muscle Up on a pedestal and start knocking them out?  Back in 2011, this was one of those movements that you would see and think it was magic.  Fast forward to 2016 and the muscle up is a household name in the world of CrossFit.  What’s the secret?  We’re going to tell you on January 28th, so come join us at 11:00am at CrossFit Thermal. The clinic will be led by Coach Vin and Thermal athlete Brian Hungarter.  We’ll show you how to use the famous “Hungarter Swoop” to accelerate and catch your muscle-ups without shooting your heart rate sky high.   Sam “The Butterfly”, will also be on hand to translate Vin and Brian’s rhetoric into thoughtful science and poetry.  We hope to see you there!Read more

Please join us on January 4th at either the noon class or any evening session for an opportunity to meet Tim Desmarais from the Stronger Faster Healthier supplement team.  He’ll be bringing in samples from the SFH line (including fish oil!), so that we can taste the products and pick Tim’s brain about how to optimize our health and fitness through supplementation.  This is a great opportunity to learn and sample alike – hope to see you there!Read more

We routinely work strength when we are fresh, today, lets flip it and see what we can do when we are tired. Hit the 5 round met-con adding 1 second to your time for each rep not completed in the 15 minute cap. Once the clock gets to 15, begin work on your 1RM OHS from the ground. Once that is complete, take a few minutes to recover and break down, then attempt one set of pull-ups. Your set is over when you come off the bar. Record your met-con time, your OHS weight and your rep count on your pull-ups. Strength & Conditioning  At 0:00 begin 5 Rounds for time 10 Kettlebell Swings (55/35) 10 Dead lifts (165/115) 3 Clean and Jerks (same bar) Time cap 15:00 min at the fifteen minute mark take 10 minutes to find a 1RM OHS from the ground Cash out  1 set ME...Read more

For the EMOM select where you are in terms of DU progrsssion and challenge yourself to complete these reps in just under a minute. A. Practice B. 15-25 reps C. 30-50 reps D. 50+ reps On opposing minutes you’ll be doing Toes to Bar – keep a running total. Skill Work Alternating EMOM for 10 minutes A. Double Under Work* B. ME Toes To Bar in:40 Conditioning  AMRAP in 10 Minutes 3 Hang Power Snatches (95/65) 3 Push-ups 6 Hang Power Snatch 6 Push-ups 9 and 9, 12,12, 15,15 etc…Read more