A classic CrossFit Benchmark today, go hard on all the runs and try to go unbroken, at least for the KBs.  Use a scale for pull-ups that will keep you moving, try to stay away from bands today, its all about conditioning.  Good luck!! “HELEN” 3 Rounds for Time 400M Run 21 Kettlebell Swings (55/35) 12 Pull-upsRead more

For Strength today, set up a snatch bar that would equate to a moderate to heavy snatch for you (80-90% if you have a true 1RM). On the opening minute, you’ll complete a set of 5 snatch grip deads, use this as a chance to practice staying tight throughout the core and becoming more comfortable with the hook grip. On alternating minutes you’ll complete 10 perfect push-ups, scaling should be limited to incline bar or box set-ups – no knee push-ups today. Stay tight, legs don’t touch the ground on push-ups!!! Strength For 12 minutes Alternating Strength EMOM Snatch Grip Dead lifts x5 Perfect Push-ups x 10 Conditioning “Death by Burpees” 20 Min MaxRead more

Hey guys, don’t forget to come out and support team Thermal at this Saturdays competition at CrossFit KOP!!  In case you didn’t know, CF comps are a spectator friendly event!  Drinking is encouraged, but most importantly being a solid support group for our team is encouraged. We need as many of us as we can to support the team and make it an awesome community event.  Working out in a competitive environment is a great way to break through and take your fitness to the next level.  People commonly perform outside their normal ranges and abilities when competing, so make sure you’re there to see everyone in action!  As a spectator, take the opportunity to watch others in the community and set new goals for yourself.  Competitions are very humbling for all of us, they let you know where you really stand and allow us to reevaluate where our training...Read more

For strength today, we’re going to work on pause front squats. Front rack the bar and take a deep breath, descend down into a squat and hold for a 3 count. Explode up to extension and repeat for 2 more reps for a total of 3. This should prepare us for the Metcon today, use a moderate to heavy weight for the cleans, which increase by one rep every round. The T2B stay constant at 6 reps per round. Your score is the total number of clean rounds you finish + any reps (cleans and T2B). Strength Pause Front Squat 3-3-3 @ 70% 1RM Conditioning AMRAP in 10 Minutes 1 Clean (205/135) 6 Toes to Bar 2 Cleans 6 Toes to Bar 3 Cleans 6 Toes to BarRead more

Strength Take 20 minutes to find a heavy complex of: 1 Push Press, 1 Push Jerk, and 1 split jerk Conditioning AMRAP in 10 Minutes 30 Sit-ups 20 Kettlebell Swings 10 Goblet Squats recover then; Complete 1 500M Row at MERead more