Ultimately we’re looking for a 2 rep back squat, but to get there, we want to get at least a heavy set of 5 and a heavy set of 3. You can think of this as going for close to a 5RM, then a 3RM, then a 2RM. (not actual maxes, but close) Strength Back squat 5, 5, 3, 3, 2, 2 Conditioning AMRAP in 10 minutes: 20 wall balls, 20/14# 15 KB swings, 53/35# 10 box jumps, 24/20″Read more

Strength is a complex – power cleans are caught above parallel in a quarter squat, then either stand up and set for a push press or go directly into it. Same for the jerk – you may receive the push press and go directly into the jerk or completely reset. Jerks can be power or split. Scale the HSPU’s with pike box HSPU’s, wall walks, or stink bugs. Strength Take 20 minutes to find a heavy complex for the day Power clean + push press + jerk Conditioning 5 rounds for time: 5 power cleans, 155/105# 5 HSPUsRead more

Its member of the month time!!!!!!  Congrats to Nate Nate was an athletic kid growing up. He played soccer, hockey, basketball, and baseball. Then high school hit, the sports stopped and the weight settled in. Senior year of high school, Nate couldn’t hit 1 pull up nor could he stand to look at the scale. He forced himself to go to the gym, but after 5 years of a globo gym he needed something more. After an intro session with Coach Vinny of tire flips, push-ups, and a row Nate was hooked to Crossfit Thermal. Being a part of such a great community has helped Nate in and out of the gym. From completing Murph as prescribed, the hardest task Nate says he has ever faced, and coming back from Lyme Disease, which sent Nate to the hospital, the cheering, the friends, and the genuine feeling of everyone wanting to...Read more

Take 20-25 minutes to build up and find a 1RM Power Snatch.  Remember, this is a power snatch, not a muscle snatch, you should still be pulling under the bar on the third pull.  Most people should be just above parallel when receiving a heavy power snatch.  For conditioning, we’ve got some mid-line work, tabata style.  Throughout the tabata, you’ll alternate toes to bar and hollow rocks. :20 of T2B, :10 seconds off :20 seconds of hollow rocks, :10 seconds rest.  Your score will be your total number of T2B.  As a scale consider V-ups and plank holds. Strength Power Snatch 1,1,1,1,1 Conditioning Alternating Tabata Toes to Bar Hollow RocksRead more

Over the past week I’ve received a ton of emails and posts about goals for the Fall Nutrition challenge. Most of the goals were about fat and overall weight loss, but some folks want to gain size and muscle during the challenge. There are a couple things to think about if you’re in the “gain” camp.  At Thermal we do a great job of integrating our strength training into our CrossFit classes, but sometimes its a good idea to consider adding a strength session or two if overall size and raw strength are your goals. We are fortunate to have a dedicated space on site for such training with the “Forge” The health benefits of Paleo can’t be understated. By limiting carbohydrate consumption we keep our insulin levels at a healthy threshold and are able to maintain lean body mass. The problem for some people looking to gain weight and...Read more