If you know your 1RM back squat (or approximately), use 65-75% for the back squats. Use the same weight across all sets. How do you know it’s the right weight? It should be tough around rep 4 or 5, and you should really fight for that 8th rep. Rest between sets should be no LESS than 2 minutes. The metcon consists of air squats and sprints. Do 10 air squats and then sprint as fast as possible for 100m. This should be a straightaway, not a turn around. Coaches will time each round for you – your score is the fastest time, but also record the other 4 times. Rest should be about 1:30-2:00, but start each interval as a group. Strength Back squat 3 x 8 Conditioning 5 rounds: 10 air squats sprint 100m rest 1:30-2:00Read more

Today is an early celebration of Coach Kate’s birthday (tomorrow) and Sam’s birthday (Wednesday). The workout is a mash up of their favorite movements: “Grace” and muscle ups. You may do the work in any order you wish and you may go back and forth between CJ’s and muscle ups. However, if you are scaling muscle ups to a 2:1 ratio (2 pull ups and 2 dips) then you should complete an equal amount of pull-ups and dips in a set. For instance, you may do a set of 10 pull-ups and then 10 dips (equivalent to 5 muscle ups), but you may not do 10 pull-ups, 5 CJ’s, 10 dips. Compare to 6/8/15. “30 and 30” For time: 30 Clean and Jerks, 135/95# 30 Muscle Ups partition as necessary Read more

Let’s practice our handstand push-ups and knees to elbows. Pick a number that is good for each movement and do an alternating EMOM (5 sets of each) The metcon is an ascending ladder of wall balls, push-ups, and KB swings. It looks pretty innocent, but who can settle into a good pace for all 12 minutes?? Alternating EMOM for 10 minutes: A) 5-10 HSPUs B) 5-10 knees to elbows AMRAP in 12 minutes: 2 wall balls, 20/14# 2 push-ups 2 KB swings, 53/35# 4 wall balls 4 push-ups 4 KB swings 6, 6, 6…8, 8, 8…etc.Read more

We have heavy thrusters in the metcon, so before that, let’s warm up with some heavy front squats. Then, find a partner for the metcon. Partner A will do 15 thrusters and 15 burpees, then Partner B will do 15 thrusters and 15 burpees. Then Partner A will do 12 thrusters and 12 burpees, then Partner B. Finish up with the 9s and you’re done! This should be treated as a sprint. Strength Front Squat 5, 5, 5 Conditioning With a partner for time: 15-12-9 Thrusters, 135/95# Burpees over barRead more

  Let’s get an early summer Throwdown on the calendar guys, we’ve got a lot of new members in the community and I think they should get in on the fun. On Thursday June 23rd, CrossFit Thermal is bringing back the famous Quidditch Throwdown!  This was an amazing event last November and I think we can throw a few more twists in this time to make it even better! In addition we’ll break in the new basketball net with some two on two tournament style action outside. Who can participate – Members of CrossFit Thermal and their friends and family. What time does it start – 6:30pm, We chose a Thursday night this time, since Friday nights in the summer are tough for a lot of people in the gym.  With a 6:30pm start, we’ll still hold a WOD class in the Forge / outside (for those of you who...Read more