A pause front squat has a pause in the bottom of your squat – for today, we’re going with a 5-count (1 Mississippi, 2 Mississippi, 3 Mississippi, 4 Mississippi, 5 Mississippi) for each front squat. This will force you to get as low as you can and make you work to drive out of the hole. The metcon is a simple couplet – shoulder to overhead can be push presses or jerks. If there is a enough room, you can do walking lunges, otherwise do them in place. Strength Pause front squat 3, 3, 3 Conditioning 3 rounds for time: 15 shoulder to overhead, 135/95# 50 lunges (25L/25R)Read more

For this team workout, one person will row 500m while the other works on the AMRAP – when the rower gets off, they pick up wherever their teammate left off in the AMRAP. Your score will be total rounds and reps as a team in 18 minutes. (Rower does not count in reps) In teams of 2: AMRAP in 18 minutes: 10 deadlifts, 225/155# 20 push-ups 30 wall balls, 20/14# 40 double unders while rotating 500m rowRead more

Looking back over the last two years, Sam and Heather have been a huge part of my life.  I remember the night that Sam got Heather’s number.  We were out in Conshy celebrating my birthday at Spamp’s. I remember there being a lot of dancing and fun that night, but as it turns out, it was the beginning of something special for these two as well.  Heather has definitely been like another sister to me, if you ever hear us argue and make fun of each other, its like we’ve known, and hated each other forever.  I know she is gonna look smokin…… uh, I mean, beautiful tomorrow night at her wedding. Sam has been a rock, and the voice of reason for me over the past two years.  Talking me down from names like “CrossFit Shock and Awe” and “CrossFit Catch Fire”, I could always count on him to...Read more

For strength, you’ll do a total of 10 complexes, one every 90 seconds. Ascend in weight each complex, but if technique feels sticky, stay at that weight for a set or two. Do some math and think about a number you want to reach by the end so you don’t end up starting too light or too heavy. The metcon has two parts: first part consists of thrusters and burpees over bar and the second part consists of power cleans and burpees over bar. Both are ascending ladders. Your score will be combined total reps. Strength Every 90 seconds for 15 minutes (10 rounds): 1 hang clean + 1 clean + 1 jerk Conditioning AMRAP in 4 minutes: 1 thruster, 60% of strength 1 burpee over bar 2 thrusters 2 burpees over bar etc. rest 2 minutes AMRAP in 4 minutes: 1 power clean, 80% 1 burpee over bar 2...Read more

Give the Gift of Fitness This Holiday Season! You know there is someone in your life that always talks about getting in shape, but they never do it.  Take the first step for them and get them started at Thermal. CrossFit Thermal Gift Certificates are now available at the box! *$130 – 1 month unlimited membership or punch card *Available for use by non-members onlyRead more