Strength 3×5 Bench Press, add 2.5-10# from last week* Conditioning For time: 15-10-5 Power snatch, 115/75 Toes to bar Ring dipsRead more

*see picture for an explanation of percentages. We want to add about 2-4% to the bar from last week. Find your 1RM on the left and move over to the highlight in that row. That is about how much you should add to the bar. A way to “feel” it out is the bar speed. If your bar speed slows down significantly, make the increments smaller. For instance, even though a 175# 1RM calls for adding 5# from last week’s 3×5 at 131.25#, if my bar speed is slow, I should only add 2.5# this week. Conversely, if you’re feeling great, or on the cusp, you may want to add a bit more. Just realize that in future weeks, you may need to add less than usual. If your 1RM is less than 100#, then add 2.5# even though it technically does not fit the formula.Read more

The new site appears to be up and running guys.  Be sure to check the blog every evening for results on the days WOD, as well as news and events.  Feel free to leave comments and replies below.Read more

Strength Take 20 Minutes to find your 1 Rep max Back Squat Conditioning 3 Intervals each for time 500M Row 20 Front Squats (95/65) ME Pull-ups (1 set) *Immediately after the row, begin your front squats from the ground. Then complete 1 set of pull-ups. Pull-ups should be the biggest set you can do unbroken, without losing form. Recover between each roundRead more

Today we begin a new tradition at Thermal: Member WODs. We will be recognizing long-standing members of our gym who embody the culture of CrossFit. Much like the Hero or Girl WODs on main site, this workout will be designed to fit our recognized member: it will include movements that they enjoy or are particularly good at, plus it will include numbers (reps, sets, rounds, etc) that are of significance to that person. We hope to release a Member WOD about once a month and we hope to see you at the box on Monday! “Megs” What an honor to be the first Thermal member WOD. I’ve been doing CrossFit for a little over 5 years. I’ve made some of my best friends because of it and become stronger and more confident than I ever imagined. Growing up I was swimmer – never the fastest but I had great technique....Read more