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

Take the first 20 minutes of class to find a heavy (full) clean. Focus on bringing the bar into the mid-thigh position and then jumping through the heels. Then, you’ll do an AMRAP of thrusters, pull-ups, and lunges. Thrusters are taken from the ground and you may do a full clean to start the first thruster. Each leg counts as “1” for lunges (So left, right = 2 reps)   Strength Clean 2, 2, 1, 1, 1 Conditioning AMRAP in 12 minutes: 5 thrusters, 115/75# 10 pull-ups 20 lunges (L/R)Read more

Take time to warm up your deadlift, then attack this workout by alternating partners. Partner A will do 21 deadlifts, then Partner B will do the same. Then Partner A does 21 knees to elbows, and so on. Finish off with the 9’s each and you’re done! Strength is built into the workout today, so push the limit on the dead lifts! In teams of 2: For Time 21-15-9 Deadlifts, 275/185# Knees to elbows  Read more

Hey guys, so we’re basically one week into the challenge and hopefully the first week has you starting to feel better and enjoy some of the dietary changes you’ve made.  There are two reasons that you should be logging your results for the challenge.  First, you’ll need to keep track of what you’ve been doing in order to win.  You can do that in two ways, you can simply right down or otherwise log (spread sheet / google doc / tracking app) whatever you do in the course of a day that is relative to your goals and the challenge. For me, that means I right down my sleep total, whether or not I succeeded being Paleo(no sugar or grains is assumed) and any alcohol consumption or lack thereof.  You can also, simply give yourself the appropriate number of points achieved based on the challenge guidelines.  It’s honor system though,...Read more