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, as the opposing movement of the EMOM is strict T2B – work on building core strength here and DO NOT KIP if possible. Scales will include, kipping T2B, lying T2B, strict knee raises and sit-ups. Strength Alternating EMOM for 10 minutes A. 5 TNG Power Snatches (135/95) B. 7-10 Strict Toes to Bar Conditioning AMRAP in 14 minutes 7 Hang Power Snatches (95/65) 14 Push-ups 21 Double UndersRead more

Just in case this is your first Holiday Season at Thermal, I wanted to give you a glimpse into what the “12 Days of Christmas” WOD actually is. When we host the WOD on Saturday 12/24, we’ll get things going at 9am, we’ll do a group warm-up and go over movement standards and scales. The interesting part of the WOD is that it is “For Time” and needs to be completed in the format that follows the song “The 12 Days of Christmas”.  So on the 7th round, you’ll complete 7 box jumps, 6 pull-ups 5 dead lifts, etc etc, until you complete all 12.  Its a lot of fun and we’ll be blasting your favorite Holiday hits throughout the WOD, you’re welcome to bring friends, family and kiddos!! Thank youRead more

Just like last Monday will be working gymnastics for strength and skill today. To complete this as prescribed, you’ll do all 9 reps without coming off of the bar. For scaling, select 2-3 gymnastic progressions that fit into what you’re working on. Brand new athletes will do straight sets of ring rows or banded strict pull-ups. Conditioning has a buy in of a 1K row, then you’ll begin 2 rounds of squats, burpess and box jumps.   Skill Gymnastics Comlpex E:90 for 5 sets 2+3+4 Strict Pull-up, Pull-up, C2B Pull-up Conditioning  For Time Row 1K 2 Rounds of: 20 Back Squats (115/75) 20 Burpees 20 Box Jump Overs (24/20)Read more

With Christmas and Hanukkah coming up fast, I wanted to get out a quick post about gym hours. Friday 12/23 “Christmas Eve Eve”  Regular daytime schedule with 5:30 open gym.  There will be no 6:30pm class Saturday 12/24 “Christmas Eve”  8:00am Country Club 9:00am – 12 Days of X-Mas WOD 10:00am Open Gym Sunday 12/25 Christmas Day CLOSED Monday 12/26 (Sunday schedule) 9:00am CrossFit 10:00am CrossFitRead more