Today is the classic benchmark chipper, Filthy Fifty. Brand new members may want to scale to 35’s – don’t underestimate this workout! Time cap will be 40 minutes. Recommended setup is to have stations where a bunch of KB’s are available in the same area, same for barbells for push presses, etc. as you don’t need one piece of equipment out for each person. “Filthy Fifty” For time: 50 Box jumps, 24/20″ 50 Jumping pull-ups 50 Kettlebell swings, 53/35# 50 Walking lunges 50 Knees to elbows 50 Push presses, 45# 50 Supermans 50 Wall balls, 20/14# 50 Burpees 50 Double undersRead more

Why You Should Never Miss a Benchmark   Reschedule your conference calls; move your hair cut appointment, DVR your favorite show, whatever it takes, its “Benchmark” day at CrossFit.  We train day in and day out, we strive to improve ourselves a fraction of a percentage each day, and once in while we are faced with a test.  In CrossFit these tests are our benchmark WODs.   Today’s WOD is “Grace” and I’ve been crossing my fingers for packed classes all day.   30 Clean jerks for time might not look like a great “workout” on paper, and arguably it isn’t.  This is a test, a test of strength, endurance, and mental toughness.   As CrossFitters, we sign on for a fitness program that measures progress, and peaks our athletic potential.  If we were boot-campers, we wouldn’t care about our times and athletics performance, we’d just care about working up and arbitrary sweat,...Read more

30 clean and jerks for time – sounds simple right? Well, it is, but simple doesn’t always mean easy. This is a workout that defines “intensity” for CrossFit. You should work as hard and as fast as you can possibly go. It might only take a few minutes (sub 10 minutes is ideal), but you’ll feel the effects of this for a good while afterwards. We will pair up and count for each other since you should only be thinking about lifting the bar. Power cleans and power jerks or push presses are preferred (vs. a full clean and split jerk). “Grace” For time: 30 clean and jerks, 135/95#Read more

Two of the best movements you could do for overall health, wellness, and longevity are back squats and sprints. Today we’re finding at least 3 heavy sets of 5 back squats (record your highest) and then doing a burpee/sprint metcon. Depending on class sizes, there will be 3-5 people running at a time in relay fashion. This should create enough rest between efforts so that each one is as fast as possible. Strength Back squat 5, 5, 5 Conditioning 5 rounds, each AFAP (as fast as possible): 5 burpees 1 suicide run rest about 1 minuteRead more

Kick off Meeting Tuesday 9/22 6:30Pm in the main gym – Please be there for challenge details and a brief nutrition talk. You’ve been coming to Thermal every day and putting in work.  You’ve been dialing in your lifts and hitting PRs.  You’ve crushed met-cons, improved your scales and changed your physique.  We’re proud of the work you’ve done, and now we’re going to ask you to do more.  It’s time to tackle this fall’s “CrossFit Thermal Nutrition Challenge”. Often times what separates an average athlete from an advanced one are elements that our controlled outside the gym setting.   The most important factors for most of us are stress level, sleep and nutrition.  Believe it or not, all three of these items work hand in hand.   Starting in September, we’ll be hosting a challenge open to all Thermal athletes.  Our plan is to make improvements based on individual goals through a...Read more