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

Hand position in the push-up can change the emphasis of the movement. For instance, a wider placement puts more emphasis on the chest muscles while a more narrow placement puts more emphasis on the triceps. Try to find a good balance of using both muscle groups. You’ll be doing the push-ups at one end of the gym, lunge with a plate overhead and do your double unders at the other end. Then you’ll lunge back to where you started to begin the next round. The plate must be overhead either with straight or bent arms. 5 rounds for time: 20 push-ups 10m OH walking lunge, 45/25# 40 double unders 10m OH walking lunge, 45/25#Read more

Strength Clean pull 2, 2, 2 Metcon Tabata: Pull-ups KB swings, 55/35# V-ups Clean pulls are designed to help you feel heavier weight in your hands (hook grip of course) and work on keeping your arms loose through the first and second pulls. Get into your clean setup, sweep the knees back as you raise your shoulders and hips at the same rate, pull the bar into your lap, and extend those hips, shrugging at the top. You should try to keep the bar as close as possible and arms straight. (a clean high pull would have the arms bend, but we are not doing that today). You may either hold onto the bar and reset, but if your form is inconsistent, drop the bar and get properly setup. The metcon consists of 3 movements in Tabata fashion (20 seconds on, 10 seconds off), but you will ROTATE after each....Read more