Benchmark Time!! Elizabeth is one of the old school classics and everyone should take this one on! Even if you can’t RX, do the best you can and LOG YOUR TIME, this workout is a great barometer of your ability to move moderate weight quickly and at the same time crush a challenging gymnastics movement. No strength to worry about today, we like letting benchmark WODs stand alone (as they should), if you go all out, you won’t have anything left. Since we’ll have time today, we’ll do heats with counters, so we can help motivate each other. Elizabeth 21-15-9 Power Clean (135/95) Ring DipsRead more

Strength today has 2 components and you’ll alternate between the two, most likely working with a partner. Make sure to use spotters for the bench and then move together to the one arm rows using the bench to stabilize if preferred. Keep in mind this is NOT an alternating EMOM, you can rest between movements as needed, don’t treat this as a Metcon or “superset”. 200M runs and wall balls…doesn’t look hard on paper right? We’ll consider these words, which you can apply to almost any of our daily WODs. “you don’t need a harder workout, you need to go harder in your workout.” 200M sprints and unbroken sets of wall balls will definitely get you the stimulus we’re looking for today. Some CF athletes should do this sub 10 minutes, but feel free to scale to 100M runs if needed. We want to keep the intensity high on this...Read more

We’re working on snatch form today guys, use this as an opportunity to dial in anything that is off with your snatch technique.  Maybe its your footwork in your landing, maybe you’re not getting your elbows up in the second pull?  Take about 20 minutes to work form and if you’re feeling good, go HEAVY!! Conditioning is a 10 minute AMRAP, go all out!  Try to string big sets of KB swings, and stay on the bar for T2B.  Scale double unders to 20 reps or 60 singles if needed. Strength / Technique Take 20 Minutes to find your 1RM Hang Snatch for the day Conditioning AMRAP in 10 Minutes of 40 Double unders 20 KB swings 55/35 10 Toes to BarRead more

On September 19, CrossFit Thermal will be joining over 400 other gyms participating in Lift Up Autism. What is Lift Up Autism? Two years ago, on October 19, 2013 Josh Everett, TrainHeroic, and the more than 350 boxes in the CrossFit community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke. This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world. This year, we’re upping the ante and doubling down our efforts to take the impact of the event to another level. Join us at the 9 & 10am classes as we perform a special WOD, “Luke” 5 MIN AMRAP 4 Power Cleans: 155...Read more

For Strength today, build up to a heavy 5 rep back squat. If you’re feeling good, go for a max! If not, do work and hit sets with increasing weight focusing on form. Conditioning is a 12 minute AMRAP of rotating stations. You’ll have :45 at each station each round to accumulate as many reps as possible. After :45 seconds, you’ll have :15 seconds to rotate and prepare for the next movement. You’re only rest will be the rest you build in for yoursellf and your fifteen seconds of rotating. Shoulder to overhead weight should be light and you should be easily able to do sets of 10 unbroken. Your score will be the total number of reps over the entire 4 rounds (12 min). Strength Back Squat 5,5,5,5 Conditioning 12 Minute Rotating AMRAP Burpee Pull-ups Calorie Row Shoulder to Overhead (95/65)Read more