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

Set up in teams of 3.  Athletes will rotate; A to B, B to C, and C to A for the entire length of the workout.  No athlete can change stations until all athletes are finished their work for that station.  Score equals total rounds completed (no partial rounds or reps) Scale pistols to air squats, goblet squats or pistol progressions.  Scale double unders to 2:1 singles to keep things moving. In Teams of 3 with a 27 minute running clock 0:00-12:00  A) 100 M Sprint and 6 Hang power cleans (155/105) B) Rest C) 10 Calorie Row and 6 pistols (L/R) 12:01 – 15:00 Rest 15:00 – 27:00 A) 5 Shoulder to Overhead (155/105) B) Rest C) 35 Double UndersRead more

A bench mark workout that takes a lot of skill;  “Amanda” requires you to display possibly the 2 most challenging of the basic movements used in CrossFit.  There was a time that I thought the muscle up was harder, than the snatch. But then, as I got better at each movement, the snatch proved to be more challenging.  Today, many will scale, and that’s ok, just do so appropriately so that you still reach intensity.  Scale your muscle ups to pull-up and dip combinations, or if you have been working on muscle up transitions – do or try jumping muscle ups.  For the snatches, go with a moderate weight (most people should not be able to string) and complete the squat portion of the lift even if you catch the snatches in the power position.  Good luck! “Amanda” 9-7-5 Muscle-ups Snatches (full) Rest 5 minutes or more, then Alternating tabata...Read more