Today we’re starting and ending with 5 minute AMRAPs and sandwiching a 1RM clean and jerk in the middle. For deadlifts and burpees over bar, the deadlift should be heavy enough that 5 reps is tough (singles are fine). Burpees over bar can be parallel to the bar, but jump with both feet leaving the ground at the same time. The clean and jerk can be power or full squat – we’re looking for the most weight from ground to overhead. The last AMRAP should be a moderate power clean (hopefully feeling light after the 1RM) and wall balls. There is no built in rest – you must change your own plates for all components. 0:00-5:00 AMRAP: 5 deadlifts, 275/185# 10 burpees over bar 5:01-12:00 1RM clean and jerk 12:01-17:00 AMRAP: 5 power cleans, 155/105# 10 wall balls, 20/14#Read more

We are going to focus a bit more on gymnastic skill and strength over the next six weeks. For instance, today’s alternating EMOM consists of snatches and handstand variations. For the snatches, you may choose to do power or full snatches – the point is to focus on good form. Use the same weight across all sets. For handstands, choose one of these options: 1.) 3 mat handstand walk 2.) 5-10 hspu’s 3.) 5-10 box hspu’s 4.) 5-10 stink bugs. The metcon is a series of tests: you have 5 minutes to find a max unbroken set of double unders – note that we’re only looking for one unbroken set, not max effort in 5 minutes. Then rest 1 minute, and find max effort (AMRAP) of push-ups in 2 minutes. This is not meant to be unbroken. Rest one minute, then repeat in similar fashion for sit-ups. Score each component...Read more

You’ve been coming to Thermal every day and putting in work.  You’ve been dialing in your lifts and hitting PRs.  You’ve crushed met-cons, improved your scales and changed your physique.  We’re proud of the work you’ve done, and now we’re going to ask you to do more.  It’s time to tackle the Spring 2016  “CrossFit Thermal Nutrition Challenge”. Often times what separates an average athlete from an advanced one, are elements that our controlled outside the gym setting.   The most important factors for most of us are stress level, sleep and nutrition.  Believe it or not, all three of these items work hand in hand.   Starting this month, we’ll be hosting a challenge open to all Thermal athletes.  Our plan is to make improvements to how we look, feel and perform through a group, goal oriented, coach led nutrition challenge. What is the Challenge? For the next 30 days, we’re...Read more

Today’s WOD is Blacked OUTRead more

BLACK OUT DAY 3Read more