Just a quick reminder about our shortened schedule this week. Monday, Tuesday, Wednesday – regular schedule Thursday 12/24 6am and noon only Friday 12/25 – Christmas Day – CLOSED Saturday 12/26 10:00am WOD / 11:00am Open Gym Sunday 12/27 – regular scheduleRead more

Strength is finding a two rep front squat out of the rack. Then for the metcon, you’ll have 10 minutes to row 1000 meters and then with remaining time, accumulate as many full cleans as you can. These must be full squat and stand up with hips open and bar in the front rack position. Your score is the number of cleans. Strength 2RM Front squat Conditioning AMRAP in 10 minutes: 1000m row ME cleans, 135/95#Read more

For strength, take the bar out of the rack and do a push press and then a split jerk. Your score is the highest weight you can do for that combination. Strength Push Press + Split Jerk Conditioning 3 rounds for time: 7 bar muscle-ups 400m runRead more

Today’s workout goes like the song “12 Days of Christmas.” You’ll probably find yourself singing to yourself as you do this workout. Start with one deadlift, then two HSPU and one deadlift. Then three box jumps, two HSPUs, and 1 deadlift, etc. down the line until you do twelve wall balls, eleven pull-ups, 10 walking lunges, down to 1 deadlift. Compare to 12/23/14. “12 Days of CrossFit Thermal” 1 Deadlift, 315/215# 2 HSPU 3 box jumps 24/20″” 4 toes to bar 5 push press, 95/65# 6 KB swings, 53/35# 7 push-ups 8 double unders 9 burpees 10 walking lunges 11 pull-ups 12 wall balls, 20/14#”Read more

For strength today we’ll be doing a complex on the minute.  Clean Pull + Hang Clean + Front Squat.  Try not to set the bar down at all during the complex.  Increase weight in between lifts if your form is solid.  Record your heaviest successful lift. The conditioning is 5 sets of 250m row. Record your fastest time in Wodify as your official result, but note your other 4 times in the notes section. Rest about 2 minutes between efforts, this will depend on class size as well. Strength EMOM x 10 Clean Pull + Clean + Front Squat Conditioning 5 x 250m row 2 min. rest between effortsRead more