For strength, do 5 back squats with a 3 second pause in the bottom position of each squat. Find the heaviest weight you can do for 5. The metcon consists of 3 separate rounds. Each round is 3 minutes long and you will find AMRAP of “Cindy” style reps and movements. Only full rounds will count. Start at pull-ups each round no matter where you left off. Your score will be one number – the total amount of full rounds completed across 3 sets. Strength Pause back squat 5, 5, 5 Conditioning 3 rounds of AMRAP in 3 min: 5 pull-ups 10 push-ups 15 air squats rest 1 minuteRead more

Push press should come from the rack today – find your 1RM! If you fail at some point, at least you know the prior lift is your max. “Grace” clean and jerks should be power cleans and push jerks or push presses. The intent is to keep this under 10 minutes. The fastest in the world can do this in a little over a minute, but if you finish 3-6 minutes, that’s still fast! Strength 1RM Push Press For Time “Grace” 30 clean and jerks, 135/95#Read more

Pair up in teams of two for this WOD.  You’ll be starting with a buy in to test the posterior chain, then its onto a classic benchmark WOD.  Runs must be completed together, reps may be split however you’d like,  have fun… FOR TIME  In teams of 2: 75 KB Swings then Team “Kelly” Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ballRead more

Whether you showed up for the Nutrition Challenge Kickoff or not, you still need to decide if you’re taking on the 30 day Paleo Challenge.  If you’re in, here is what you need to do… Sign up on the whiteboard in the gym, this will serve as a reminder as to who is in and create a community within a community for supporting each other. Read the blog posts on the blog and on FB.  We’ve been putting out tons of material lately and the information you need is out there – stay plugged in!! Optional – Get weighed at Thermal, record this as your starting weight. Optional – Get body fat measurements at Thermal, record this as well. Optional – Take or have photos taken of your “before” self. Create your log.  This can be done using MyFitnessPal, Google Docs, Excel, or you may simply use pen and paper...Read more

Starting this Saturday, CrossFit Thermal will be offering a level 2 class.  The class will be held every Saturday at 8:00am. What is the class? We’re looking to offer something more for those of you competing in Summer competitions and for anyone looking to get to the next level in CrossFit.  The level 2 Class will be one hour long and include weightlifting and skill work each week.  Programming will be provided and available on the blog and on WODIFY for anyone interested.  There will be a coach present at all sessions, but you will be expected to be able to warm-up and perform the workouts without guidance. Who should come to the class? The more the merrier of course, but anyone looking to show up to level 2 should be able to handle themselves with regard to scaling and loads.  If you typically RX or get close to RX...Read more