Today is a hero workout: “Hammer” It consists of 5 rounds with rest between each. To scale, you may do 3 or 4 rounds total, or cut the number of pull-ups. Keep the barbell reps the same, but scale the weight if needed. U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, WA, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005. He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux. “Hammer” 5 rounds for total time: 5 power cleans, 135/95# 10 front squats, 135/95# 5 jerks, 135/95# 20 pull-ups rest precisely 90 seconds between roundsRead more

First is 3 sets of 5 heavy back squats (go up in weight each time). Then a metcon of handstand push-ups, KB snatches, and toes to bar, use V-ups to scale for T2B. For the KB snatches, start with the KB about knee height, snap it up with your hip and pull your elbow high and to the side. As the bell gets past your face, turn it over your hand and punch up towards the ceiling. This will cause the bell to fall on the other side of your hand so you can lock out your arm. The faster you punch through, typically the better the bell will get into place. Strength Back Squat 5, 5, 5 Conditioning 3 rounds for time: 10 HSPUs 12 KB snatches (6L/6R), 53/35# 14 Toes to BarRead more

For strength, take the bar out of the rack in a back-rack and do 5 behind-the-neck push presses in a wide (snatch) grip. On the fifth one, keep the bar up and do 1 overhead squat. Find the heaviest weight you can do for this complex. For conditioning we’ll be doing interval sprints of rowing and burpees!  Go all out for both components and take full recovery time. Strength 5 BTN push presses + 1 OHS Conditioning 3 Rounds ME with full recovery 250M Row 12 burpeesRead more

Hang power cleans must start between your hips and your knees, no power cleans directly from the ground allowed. To scale ring dips, use bands or boxes, or do parallette dips. Finally, for rope climbs, substitute 3 rope pulls or do partial climbs if height is an issue. Your score will be total rounds + reps. The goal is to get a good amount of rounds and reps in – can anyone get double digits? AMRAP in 20 minutes: 5 hang power cleans, 135/95# 200m run 10 ring dips 1 rope climbRead more

Hey guys, with the Nutrition Challenge in full swing, we were trying to think of ways to help you sustain healthy eating habits even when the challenge ends.  When food is readily available and convenient, we tend to be much more likely to eat it and not make bad decisions.  In order to help promote this, CrossFit Thermal is seeking to bring in an onsite meal delivery service for our members! We are looking into partnering with “Kettlebell Kitchen” to bring us high quality, performance based meals that are also Paleo friendly!  Before we go ahead and close the deal, we’d love for our members to have an opportunity to sample the food and give us feedback.  “Kettlebell Kitchen” will be coming out to meet our community and allow us to sample the food next Monday 10/12 during the afternoon classes.  Please come by and let us know what you...Read more