Prove to yourself that you have improved yourself. Sitting down to write this, I literally don’t know where to start.  Seriously, this is the fourth opening sentence I’ve tried, and this time I’m just going to leave it and speak from the heart.  I don’t care if it comes out sappy or not, I just need to explain why you simply HAVE to do the 2016 CrossFit Open.  But first here are some logistics for the newbs…skip to the sappy part if you know what the Open is. The CrossFit Games Season starts every year in February and runs through the summer culminating with the CrossFit Games in July where the “Fittest” Man, Woman and Teams are crowned.  There are three stages to the Games Season; The Open, Regionals and The CrossFit Games (or the finals).  The beauty of the Games season is that anyone in the world can participate...Read more

Congrats to our members of the month – Frank and Danielle!!!! “I still remember after meeting Vinny for the first time in April of 2013, Danielle walked out of Thermal said “No Way!”. So of course I immediately signed her up for a 3-month membership. There has been some blood, sweat and tears (yes, real tears) on our drive home from the gym but it’s completely worth it. My Dad, Big Frank, at the age of 63 still Crossfits and runs and is a huge inspiration to me. He will also tell anyone who will listen that his Son and Daughter-in-law Crossfit. As a true nerd family, all 3 of us received Metcon’s for Christmas. Thermal has helped us in so many ways, both physically and personally, we couldn’t thank the coaches and thermalites enough! #quidditchchamps” – Frank Frank grew up playing every sport imaginable but in high school turned...Read more

Let’s get our swole on and find a 1RM bench! Keep those shoulders retracted and press yourself into the bench. For the metcon, try to do a harder scale than usual for HSPUs – either get more vertical in your stink bugs or boxes, or use less ab mats on the wall. Challenge yourself! Front squats are from the ground and a squat clean to start will count (other option is a power clean and then front squats) Strength 1RM Bench Press Conditioning 3 rounds for time: 10 HSPUs 10 front squats, 135/95# 50 double undersRead more

Team up in 3’s (ideally). These are two relay races, one starts at 0:00 and the second starts at 12:00. One person will start at the end of the gym and run about 3 mats to the first station and do 5 power cleans. Then move forward a mat to do 10 sit-ups, then move forward a mat to do 7 box jump overs (either jump on top of the box or completely over). Sprint back, tag the next person, and continue in that fashion until everyone has gone 3 times through. If you finish before 12:00, you rest. If you don’t finish before 12:00, then your extra reps will be added to that time (20 extra reps = time of 12:20) At 12:00, setup your new stations (or before if you finish early) At 13:00, the second relay starts. Same fashion as the first relay. For Apollo Onos, Rx...Read more

Take the first 10 or so minutes of class to find a max height box jump. Stack plates (not boxes) to get your desired height. “Cindy” should be treated any way you need – some may want to scale so that you can get 15+ rounds, while others just got their unassisted pull-ups and want to go Rx. Since it’s an AMRAP, this is a safe place to experiment and challenge yourself. Scaling options include reducing the rep scheme (3-6-9 or 4-8-12) or doing assisted pull-ups with a band or ring rows, and doing inclined push-ups. Skill Max Height Box Jump Conditioning “Cindy” AMRAP in 20 minutes: 5 pull-ups 10 push-ups 15 air squatsRead more