Today’s workout is courtesy of CF Grand View in Columbus, OH. Coach P had the chance to drop in and do this one. For skill work, do 1 rope climb every minute on the minute. Work in pairs if you need to. We will have the ropes over the pull-up bars for those that need to do rope pulls. Focus on the technique of using your feet. Then for the metcon, you’ll do 21-15-9 of moderate deadlifts and pull-ups. Scale in such a way that the work takes less than 10 minutes (ideally between 5-8, less if you’re very proficient) Skill EMOM for 10 minutes: 1 rope climb Conditioning For time: 21-15-9 Deadlifts, 225/155# Pull-upsRead more

Today we have a chipper with a twist. Work through each movement, completing 50 reps of each before moving to the next one. Every minute you’ll have to stop what you’re doing and drop down for 2 perfect push-ups. Scale these to the modified version if you need to, but keep moving quickly. For Time 50 Box Jumps 50 Walking Lunges 50 Sit-ups 50 Wall Balls 50 Kettlebell Swings(55/35) with 2 push-ups EMOMRead more

At one end of the gym we’ll have barbells set up in a staggered layout. When your heat is up, clean your barbell and quickly do 5 front squats. After the 5th rep, drop the bar and sprint through the suicide run. You may clean (full) your first rep if you choose and then add 4 squats. Athletes will recover between heats and be give minimum :90 seconds rest between efforts.  Record your slowest time for the sprint. Strength Oak Strong Conditioning 5 rounds: 5 front squats, 135/95# suicide sprintRead more

Thermal is growing, and we couldn’t be happier about it.  In response to your requests for additional class times, we’re adding a noon class every Friday!!!  That means that for all of you “work from home” ers and you guys and girls that like to play hooky, we’ll be happy to accommodate you on Friday! Starting next Friday 11/20, the Friday Nooner will be in full effect.  WODIFY will be updated and ready for sign-ups!  See you there! Stay tuned for an additional evening class announcement coming shortly!Read more

Today’s metcon is 6 individual 1 minute sprints. Complete AMRAP in each movement and take :30 rest before starting the next one. The :30 seconds is essentially time to transistion between movements. After the 3 movements are completed you will get exactly 3 minutes of rest, then repeat the sequence working for 1 minute again at each station. Strength Oak Strong Conditioning 1 Min ME c2b pull-ups 1 Min ME HSPU 1 Min ME KB Snatches(55/35) (L/R) Rest 3 minutes and repeatRead more