CrossFit Thermal – CrossFit “Strength is an alternating EMOM of front squats and rope climbs. Choose a moderate to heavy weight for the front squats knowing that you’ll be doing 5×5. Challenge yourself on the rope climbs – if you are just starting to get them, perhaps only go up halfway. If you have them proficiently, do legless or L-sit. The metcon is for time, no rest between rounds. Squats can be done anywhere past the brick wall line where the normal runs start. “ Strength “Alternating EMOM for 10 minutes: A) 5 Front Squats B) 1 rope climb or 3 rope pulls” Metcon (Time) “5 rounds for time: 200m run 25 air squats”Read more

This metcon is an ascending ladder straight up. As you move to the next movement, add one rep. Your score will be whatever you completed + extra reps. E.g. if you finished the 16 power cleans and got 4 of the next 17 pull-ups, your score is 16+4. Skill HSPU’s A: 5 x 2 box walks/inverted attempts B: 5×2 wall walks/inverted attempts C: 5×5 kipping, strict, or deficit HSPU’s D: 10 x 1 handstand walk or 5×2 freestand HSPU Conditioning AMRAP in 10 minutes: 1 power clean, 135/95# 2 pull-ups 3 burpees 4 power cleans 5 pull-ups 6 burpees 7, 8, 9…10, 11, 12, etc.Read more

CrossFit Thermal – CrossFit This metcon is an ascending ladder straight up. As you move to the next movement, add one rep. Your score will be whatever you completed + extra reps. E.g. if you finished the 16 power cleans and got 4 of the next 17 pull-ups, your score is 16+4. Skill HSPU progressions A: 5 x 2 box walks/inverted attempts B: 5×2 wall walks/inverted attempts C: 5×5 kipping, strict, or deficit HSPU’s D: 10 x 1 handstand walk or 5×2 freestand HSPU Conditioning AMRAP in 10 minutes: 1 power clean, 135/95# 2 pull-ups 3 burpees 4 power cleans 5 pull-ups 6 burpees 7, 8, 9…10, 11, 12, etc.Read more

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A year ago, I did my first workout at CrossFit Thermal.  The first thing I noticed (beyond how nervous I was to be in a new gym) was the jumble of numbers and terms on the board reading things like Open 14.5, 21, 18…, thruster, and burpee over bar.  I didn’t understand the lingo so luckily, I didn’t know what was about to happen.  If I knew what I was reading on the whiteboard, my deconditioned self would have run screaming from that garage gym back to the safety of my treadmill-driven fitness endeavors.  I was about to push myself to a level that I didn’t even know existed for ANYONE let alone myself.  I didn’t know that a complete stranger was about to scream, cheer, and coach me through every horrible rep like my life depended on it.   Truth is, I didn’t know it at the time, but so...Read more