Keeping it simple today: get 3 heavy sets of 5 fronts squats in – ascend in weight each set, but they should be relatively small jumps for those 3 sets (i.e. 5-20 lbs depending on your strength) Then a simple couplet of hang power cleans and lunges. Try to get that foot out enough so the shin is relatively vertical – it will hit your posterior chain more vs. your quad if you do! Strength Front squat 5, 5, 5 Conditioning 3 rounds for time: 10 hang power cleans, 135/95# 50 lunges, L/RRead more

For strength, take the bar out of the rack and find a 2 rep max push press. Make sure you do not re-bend those knees into a jerk. For the metcon, pair up and do 10 alternating rounds. Partner A will do 7 jerks (push presses are acceptable), 14 push-ups, and 21 double unders. Then Partner B does 7 push jerks, 14 push-ups, and 21 double unders. Continue until 10 total rounds are completed (5 each) Your score is the time to complete 10 rounds. Strength 2RM Push press Conditioning Teams of 2: 10 rounds for time, alternating: 7 push jerks, 135/95# 14 push-ups 21 double undersRead more

Hey guys, just wanted to announce a new partnership that we’re bringing to CrossFit Thermal.  I had an opportunity to meet with Sam and Megan from Back in Balance this week and I was blown away.  These two are legit guys, and can help you improve your mobility and ability to recover through onsite sessions at CrossFit Thermal.  I encourage everyone to visit them this Monday evening, its only $1 per minute and I know you’ll be impressed!  Here is some more information about what they offer. Back in Balance is a massage therapy practice that specializes in getting, and keeping, athletes moving. When most people hear “massage therapy” they generally think of hot stones, body wraps, and other spa-type massage. While we utilize certain traditional release methods, we use therapies not found in spa setting that allow us to get the real results our clients are looking for. We...Read more

Today is a long metcon of heavy weightlifting, high skill gymnastics, and running. The clean should be received in a full squat each rep. Scale the weight to something heavy (around 80% of your 1RM) To scale muscle-ups, do some sort of pull-up (rings are preferred, but bar is acceptable) and dip (rings, 30″ box, or parallettes) AMRAP in 30 min: 7 cleans, 185/125# 7 muscle-ups run 400mRead more

Strength is not a 3 rep max – instead, choose a weight you can do 3 sets of 3 reps at that same weight. The metcon is a repeat of Open workout 12.2. The snatches may be power or full snatches. Notice that the women’s weights are different than we usual scale to. Depending on your strength, you may choose to do the Rx version and simply test as far as you can go. However, if you don’t have the strength or if you’d like to get through more reps, then you might want to do these weights for the ladder: 75/45, 95/55, 115/65, 135/85 Strength Back squat 3×3 Conditioning Open WOD 12.2 AMRAP in 10 minutes: 30 snatches, 75/45# 30 snatches, 135/75# 30 snatches, 165/100# 30 snatches, 210/120#Read more