CrossFit Thermal is closed today (Thursday 11/26)…enjoy the Holiday.Read more

Strength is a 5 rep max front squat – drive those elbows up from the bottom of your squat and once the bar gets heavy you may want to treat each rep as a single effort instead of trying to rep them out as quickly as possible. The metcon is an ascending ladder – clean and jerks must be a full squat, but you may push press, push jerk, or split jerk to go overhead. Double unders always stay at 20 reps. Your score will be the round you completed plus extra reps. So if you finish by doing 6 out of 10 clean and jerks (10th round) then your score is 9+6. Strength 5RM Front Squat Conditioning AMRAP in 10 minutes: 1 (squat) clean and jerk, 165/110# 20 double unders 2 clean and jerks 20 double unders 3 clean and jerks 20 double unders etc.Read more

CrossFit Thermal will host one workout this Friday at 10:00am,  here are the details.  Everyone who shows up can bring with them a WOD that they have chosen from main site (when CrossFitters say that, they mean CrossFit.com)  We’ll take all the workouts that we have and throw them into a hat and select one for the entire class to do!  This should be fun, no one will know what is coming and we can have some fun being surprised by it.  In addition to the WOD at 10:00am, we’ll also have Open gym time from 11-12pm.  Hope to see you there!Read more

Pistols can be scaled by sitting down to a box, holding onto a post, or even stretching a band across two J-hooks and sitting down on it. If you need to scale handstand walks, you may want to simply hold a handstand against a wall, do wall walks, or for a novice, do shoulder taps (do this with feet on a box to make it more challenging) The metcon should be heavy and fast – use a weight that is about 70% of your 1RM deadlift (if you’re thinking about doing Rx, your 1RM should be about 400 for guys, 250 for ladies) Skill For 12 minutes: even minutes – 8 pistols (4L/4R) odd minutes – handstand walk or HSPU practice Conditioning For time 12-9-6-3: Deadlifts, 275/185# Toes-to-bar  Read more

We’ve been throwing in assistance work on Oak Day 2 with push-up and pull-up variations and now we can test out our progress. Find a steady, consistent pace for the first 15 minutes, then push it for the last 5. Let’s see who can fill in the leaderboard! “Cindy” AMRAP in 20 minutes: 5 pull-ups 10 push-ups 15 air-squatsRead more