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

https://www.eastbayteamshop.com/flyer/9e3a7904-8235-4ba9-92bc-ed9082851fc4 Hey guys head over to our online store and purchase some great Thermal gear from East Bay and Nike.  The store will be available from now through 12-21.Read more

Today’s workout is a triplet with an added rope climb between sets. So you’ll do 15 OHS, 15 HSPU, 15 wall balls, and then 1 rope climb. Then 12’s and a rope climb, etc. down to 3’s and a rope climb. Skill Static handstands and handstand walk (not hspu’s) For time: 15-12-9-6-3 OHS, 95/65# HSPUs wall balls, 20/14# after wall balls of each set, 1 rope climbRead more