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

“Every day, one less woman, one less man, one less athlete is amongst us. Our goal is indeed a lofty one, we aim to achieve the unachievable; To ensure that everyone gets access to detection services.  Together, with one unified voice, we can make a difference.” Barbells for Boobs is a 501(c)3 non-profit organization dedicated to the early detection of breast cancer, with an emphasis on women under the age of 40 and men. On Saturday, October 31, at 10am, CrossFit Thermal will be hosting a WOD to raise awareness and funds for early breast cancer detection. What’s the workout?   “Helen Meets Grace” Teams of two 3 Rounds for time Run 400m 21 Swings 53/35# 12 Pull ups then… 30 Clean and jerks 135/95 But isn’t October 31st also Halloween?  Funny you should ask!  Along with Barbells for Boobs, we will be having a mini Halloween at Thermal!  We’d love to see...Read more

Rules for the Flight Simulator: 1. You must complete each set consecutively before moving onto the next Example: You must do 5 consecutive double unders before I can move to 10 double unders. 2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out. 3. You must take a break in between sets. Since the focus here is unbroken double unders, a scale might be 1-2-3-4-5-6-7-8-9-10-9-8-etc. double unders as an extreme example. Or 2-4-6-8-10-12-14-16-18-20-18-etc. Strength Bench Press 3,3,3 Conditioning “Flight Simulator” For time: 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 of double undersRead more