Take your time warming up, mobilizing, and working your way up to a new 1RM snatch. If you typically power snatch more than you snatch (full), find your 1RM for both and make a note in Wodify. For new athletes, you may want to start with a hang power snatch and work your way through to a hang power snatch + OHS, then to a hang snatch, etc. Take the entire class time to find your: 1 RM SnatchRead more

Congrats to Matt C – the July Member of the Month!!! Over the past five years, I’ve been digging myself out of a hole I got myself into from poor diet and exercise back in my college and early working years (I used to be 50 pounds heavier back in the day, yikes). Before I joined CF Thermal last winter, I was constantly searching for an exercise routine that would keep my interest and motivation up. Running and working out in my house or an LA Fitness would only go so far and I would have to drag myself to exercise daily. Doing these things would only allow me to “check off the box” and convince myself that I worked out without really reaping any significant benefits. Since joining Thermal last winter, I’ve met so many great people and no longer look at exercising after work as a chore, but...Read more

On Thursday night at 7:30 2 teams will meet head to head in an epic Throwdown at CrossFit Thermal.  Here is their challenge: For Time “TEAM DT” 10 rounds of: 12 deadlifts (115/75) 9 hang power cleans 6 push jerks (we will allow shoulder to overhead) Teams will work in pairs consisting of two guys and two girls. Each pair must complete a total of 10 rounds (5 rounds each). Partners must switch after 1 round (1 round = 12, 9 and 6 reps). Teams will get 2 barbells and 2 judges. Men and women will work at the same time, completing 1 round of DT before switching with their partner. 12 minute time cap. Score is time completed (time for the men + time for the women). Any remaining reps will add 1 second per rep. After Team DT – times will be converted to seconds and teams will...Read more

For strength, warm up to a heavy weight for front squats and use that same weight for all sets.  For perfect push-ups, find a progression where you can maintain a perfectly plank body – to scale this you may need to use a box or bench to elevate your upper body.  For the metcon, you’ll row 1k then do 3 rounds of 10 push presses and 10 front rack lunges.  The goal is to row at an intensity so that you can come off and start your push presses right away. Strength Alternating EMOM for 5 rounds: 1) 5 heavy front squats 2) 10 perfect push-ups Conditioning For time: 1k row, then 3 rounds of: 10 push presses (115/75) 10 front rack lunges (5L/5R 115/75)Read more

Strength today is bench press – do sets of 10 and move up in weight each time. Be careful though, high rep bench can mean upper body fatigue quicker than you might think. The metcon is for time – you’ll do 10 KB swings, then 10 knees-to-elbows, 9 KB swings and 9 knees-to-elbows, etc. down to 1 KB swing and 1 knees-to-elbow. Strength Bench Press 10,10,10 Conditioning For time: 10-1 KB swings, 53/35# Knees-to-elbowsRead more