Find a max weight for the complex: snatch pull + snatch. The snatch pull ends with a shrug, but keep your arms loose and straight (no high pull) with the bar glancing off your hips. Then, maintaining your grip on the bar, touch the bar to the ground and perform a full snatch. The snatch pull is a great exercise for those who tend to bend early with the arms. The metcon is interval style: a minute of rowing for calories, 30 seconds rest, and a minute of power cleans. Your score is total calories and power cleans performed for 4 rounds (11:30 including work and rest) Strength Snatch pull + snatch Conditioning 4 rounds for reps: 1:00 row (calories) :30 rest 1:00 power cleans, 135/95# :30 restRead more

At CrossFit Thermal our community is always changing and we want to be able to provide class times and structures that work for as many of our members as we can.  Recently we did a poll of our regular daytime class attendees and we got some positive feedback about the noon time slot.  As a result we will be going to a new schedule starting Monday 6/6.  Keep in mind that only mid-day classes have been affected. Monday Wednesday Friday – CrossFit – Noon Tuesday – Thursday Crossfit – 9:30AM Basically we flipped the 9:30 and Noon days in order to benefit from one additional noon time slot.   This also allows us to keep a couple 9:30 slots for people who love them.Read more

Jess essentially grew up in the gym, as a competitive gymnast from an early age. After a tough decision to quit gymnastics when adolescence hit and a desire to be a more ‘normal’ high school student took over, Jess struggled with finding a new sport. She quickly found out that reaching the age of 15 without ever playing a ‘ball’ sport left her with zero eye-hand coordination. So, she turned to the only high school sport that wouldn’t require her to throw, catch or kick anything, and joined the cross country team. She finished out her high school years and all 4 years of college as a cross country and track athlete. After college, there were periods of being in and out of shape, but she more or less stuck with the only thing she knew – running. There were occasional stints of hitting the gym to try to ‘get...Read more

For strength, the focus is shoulder-to-overhead, but you’ll need to clean the bar to the front rack position, so cleans can be any version you’d like. Once you get it in the front rack, do 5 push presses or push jerks, or combination of the two. The weight for thrusters in the metcon should be manageable so that you can do all 10 unbroken or do them in two sets at most. Breaking it up any further will mean the bar is too heavy. Find a pace and settle in for the 12 minutes, but in the last minute, go all out! Strength 1 clean + 5 push jerks Conditioning AMRAP in 12 minutes: 10 thrusters, 95/65# 15 box jumps, 24/20″ 20 KB swings, 53/35#Read more

CrossFit Thermal – CrossFit Take 20 minutes to find a 2RM deadlift. You may not drop and reset for the 2nd rep – it must be touch-and-go for both to count. For the metcon, deload to 65% of your new 2RM and do the couplet of deadlifts and burpees. Unlike “Murph” yesterday, don’t pace this one – go all out from the start! Strength Deadlift (2RM) Conditioning Metcon (Time) 5 rounds for time: 5 deadlifts, 65% of 2 RM 10 burpeesRead more