Ok, guys the much anticipated 1st Annual CrossFit Thermal Lady’s Pro AM is this Thursday night at 6:30pm.  We’ve got a lot of details to get out and we’re really excited to kick this thing off, so here is mostly everything you’ll need to know. We’ll still be having a 6:30 class, gang, don’t worry.  6:30ers will be hitting their WOD while the Lady’s prep and warm-up for the Pro-AM.  That being said the class will be truncated and “met-con” only, to allow for the event to take place and kick off at around 7:00pm.  For the 6:30 crowd looking to get strength work in as well, the Forge will be open and we encourage you to hit your lifts then join us in the main gym for the event. The main event: 6 teams of two ladies will take the field and start WOD 1 at around 7:00pm. WOD...Read more

For today’s complex you’ll be working on clean technique, specifically speed under the bar.  Start with a power clean, then go immediately to 2 hang cleans (squat).  Focus on pulling yourself under the bar and “bouncing” out of the hole.  Complete exactly 6 working sets. Working sets: actual sets above 50% after all warm-up sets are completed. The Met-con, is sprint style conditioning , go fast and hard taking as few breaks as you can. Strength Complete the following complex for six sets, and record your heaviest. Complex 29 (Power Clean + Hang Clean) 6 x 1+2 4  Rounds for Time 7 Hang clean and jerks (115/75) 14 Sit-ups 7 Dead lifts (115/75)Read more

“Cindy” is a great test of body weight endurance! Scale as needed for pull-ups and push-ups but keep moving, and maintain range of motion.  Who can get 20 rounds? “Cindy” AMRAP in 20 minutes 5 Pull-ups 10 Push-ups 15 SquatsRead more

At the sound of 3,2,1 GO, begin your workout with a 200M run followed by 40 Kettlebell swings.  Once you complete your 40 swings you may rest until the 6:00 mark.  From 6:00 to 18:00 find the heaviest single power snatch you can hit in that time frame.  We routinely test strength when we’re fresh, so today, we’re heading outside the box to test our strength after our heart rates are already up.  Be ready to move fast again at the 18:00 minute mark, with a 7 minute AMRAP triplet.  Go all out here for max rounds and reps with light weight and double unders. With a Running 25 minute clock 0:00 to 6:00 Run 200M then Complete 40 Kettlebell Swings From 6:00 to 18:00 Find a heavy single power snatch 18:00 to 25:00 AMRAP in 7 minutes 6 Power Snatches (95/65) 6 Overhead Squats (95/65) 25 Double UndersRead more

Set up four stations and rotate through every :60 seconds.  There is no built in rest so, take short rests as needed, but try to keep moving.  After the AMRAP, rest 5 minutes then head outside for some alternating 200M sprints. AMRAP in 16 minutes ME :Thrusters (45#) ME: BJO 24/20 ME: Push-ups ME: Toes to Bar In Teams of 2 4 x 200M Sprint (alternating)Read more