For strength today, find the heaviest weight you can push press + jerk. The jerk may be a push, power, or split. The metcon is for total reps, but you’ll alternate the movements: start with wall balls and try to get as many as you can in the first minute. Then switch to toes to bar and get as many as you can in that next minute. Keep switching back and forth in this fashion for 6 rounds (12 minutes) Scale toes to bar to knee raises if you can maintain active shoulders like a pull-up. Otherwise, scale to V-ups. Strength Take 20 minutes to find a 1RM of the following complex Push Press + Jerk Conditioning AMRAP in 12 minutes: Odd minutes: ME wallballs, 20/14# Even minutes: ME toes to barRead more

The clean may be anyhow – a power, or full clean. If you happen to clean more than your previous 1RM clean and jerk, go for the jerk! But it’s not required.   Strength 1RM Clean Conditioning 5 rounds for time: 5 power cleans, 70% 10 burpees over barRead more

CrossFit Thermal – CrossFit The clean may be anyhow – a power, or full clean. If you happen to clean more than your previous 1RM clean and jerk, go for the jerk! But it’s not required. Clean Metcon (AMRAP – Rounds and Reps) 5 rounds for time: 5 power cleans, 70% 10 burpees over barRead more

Join us today for a friends and family workout at 10:00am!  Stick around after class to mingle with members and friends as well as to watch the much anticipated “Beer Mile”. The workout today will be completed in teams of 2 with one athlete working at a time.  The athletes must complete the runs together, but may split the reps on each movement as they wish.  All reps must completed on the first movement before moving to the next. Run 400M 50 Back Squats (45/33) 50 Shoulder to Overhead (45/33) Run 400M 50 Pull-ups 50 Push-ups Run 400M 50 Box Jumps 50 Kettlebell Swings Run 400MRead more

Today is a focus on finding our 20RM back squat. This is a quick way to build top end strength even though we are in the 20 rep range. You should not do all warm-up sets with 20 reps – rather, do sets of 5-10 and “feel” it out if you haven’t done this. Those who have done a 20-rep will know that around rep 13 it gets spicy and you will need to grind it out. If you don’t feel it around rep 13, it’s too light. After, it’s time to get some new leaders up on the board! Take 8 minutes or so to find your max consecutive set of double unders. Who can get 50? 100? 200??? Strength 20RM Back Squat Conditioning / Skill 8 minutes to achieve ME double undersRead more