“Cindy” is a bodyweight specialist’s dream – as many rounds of 5 pull-ups, 10 push-ups, 15 air squats for 20 minutes. To balance that out today, we’re going to add 3 moderately heavy deadlifts each round. As you fatigue, be sure to setup properly with a strong back and use those legs to drive through the floor to initiate the deadlift. AMRAP in 20 minutes: 5 pull-ups 10 push-ups 15 air squats 3 deadlifts, 245/165#Read more

For this workout, you’ll be in partners, alternating the work. Partner A with do 15 thrusters and 15 burpees over bar, then Partner B will do 15 thrusters and 15 burpees over bar. Partner A will do their 12’s followed by B doing their 12’s. Finally, Partner A will do 9 thrusters/9 burpees and Partner B will finish the workout with 9 thrusters and 9 burpees. Your total time is your score.  Even if you can’t use the RX weight, scale to a heavy thruster for you.. With a partner For time: 15-12-9 Thrusters, 135/95# Burpees over barRead more

Upcoming Programming Phase for CrossFit Thermal Starting Monday 10/19, CrossFit Thermal will begin a new structured strength program during our group classes.  Our membership base has grown both in size and in experience level and we feel that now is a good opportunity to increase the exposure to certain lifts and practices.  In the past, strength training has been done by having varying lifts and strength work completed over the course of different days of the week.  This worked well as most of us were beginners and simply needed to “move weight” to see improvements.  It was also a huge part of our identity as a CrossFit gym as we like to keep things constantly varied.  However, over the course of an athlete’s career it is important to employ different methods and levels of volume so that they continue to adapt and develop. Don’t worry we’re not changing…. CrossFit Thermal...Read more

https://www.youtube.com/watch?v=6jnMGl2c4RQ Strength is an Olympic lifting accessory exercise – check out our instructional video. Then the metcon is a station rotation – you’ll spend 30 seconds at each trying to get as many reps as possible, then rest 30 seconds. Then move on to the next station and do the same. You may start at different stations, but rotate in the same order. Your score is total reps. Strength Pendlay Rows 8,8,8 Conditioning ME for 30 seconds on, 30 seconds off for 12 minutes, rotating through: HSPUs V-ups Wall balls, 20/14#Read more

Today is our benchmark for back squat and press. The priority is to find a 5RM – if you already did last week (or recently) then just focus on your 1RM. If you do not have a recent 5RM though, you’ll need it to start the Oak Strong program next week since we’ll be taking percentages of the 5RM to work with. Test 5RM/1RM Back squat 5RM/1RM PressRead more