At CrossFit Thermal we try to keep the body and the mind guessing.  That’s why we program our workouts using a constantly varied array of movements, time domains and skill progressions.  At CrossFit’s inception, it was said that the main goal of Crossfit was to prepare its participants for the “unknown and the unknowable”.   This means, to make sure that we’re ready for whatever life throws our way; carrying children, crawling under a car to fix a leak, joining in for a beach volleyball game, or even fending off a bear! If you do the same workouts and movements every day, your body adapts and progress stalls.  By the same token if you are able to mentally prepare or even psych yourself out of a workout or task, your results can also be skewed. Enter “BLACK OUT WEEK” Twice a year CrossFit Thermal goes dark…we keep the lights on but...Read more

For strength today everyone will hit exactly 3 sets of 5 reps of the push jerk. Get in your warm-up sets, but once you declare your first working set, you have a total of 3 sets to find the heaviest set you can. Don’t game it today by “saving” your best set. Complete the work and get stronger! For the Met-con track total reps over the course of 5 rounds with each round completed being worth 21 reps. Each new round begins with shoulder to overhead regardless of where you leave off.  Scale Toes to Bar to hanging knee raises today, try to avoid v-ups / sit-ups. Strength Push Jerk 5,5,5 Conditioning 5 Rounds :90 on :60 off 7 Shoulder to Overhead (95/65) (Rx+115/75) 7 Toes to Bar 7 Kettlebell Swings (55/35)Read more

Pause back squats are a great way to build core strength and explosiveness.  Hit em today for 5 sets of 3!  Met-con is a straight forward AMRAP, the workout has very low skill movements so put your head down and go all out. Strength Pause Back Squat 5×3 w/ 3 second pause use about 65-75% 1RM Conditioning AMRAP in 10 minutes 6 Box Jump overs (24/20) 12 Push-ups 18 Sit-ups 24 double unders  Read more

Let’s get our engines primed and work some skill during the 10 minute EMOM that starts today’s class. For the handstand work, try working on handstand walks if you have them, if not spend some time upside down working on static holds or handstand push-up progressions. Ask a coach for exact numbers and scales if you need help. Use a moderate to heavy weight for the cleans in the met-con and if you’re feeling it, go for the RX+ and work chest to bar pull-ups if you can today. Skill Alternating EMOM for 10 Minutes A. Handstand PU/Walk Progressions B. Calorie Row 12-15 Conditioning For Time 15-10-5 Clean (185/125) Pull-ups (RX+ chest to bar)Read more

For strength today, we’ll be testing our one rep max split jerks.  Use the beginning of the strength portion to dial in your footwork and work on speed under the bar.  The split jerk should be much more about driving under the bar quickly than pushing the bar overhead.  Try your best to avoid pressing out.  If you max out within the first 10-12 minutes, drop the weight down and complete the back off sets as prescribed.   Today’s met-con is from the 2012 CrossFit Games Open and is as much a mental test as it is a physical one.  Work hard, you’ll get out of it what you put into it. *Note – no targets for burpees today, just make them legit. Strength 1 RM Split Jerk Back off sets 3×2 @ 80% 1RM Conditioning CrossFit Games Open 12.1 AMRAP in 7 minutes of BurpeesRead more