During warm-up take about 7-8 minutes to build up to a single moderate pause front squat. Treat this as a primer for the thrusters and power cleans to come in the WOD. After each mini AMRAP you’ll have 3 minutes to rest and change weights. If you don’t wish to use the RX weights, that’s ok, but you’ll still need 3 increments for the workout. AMRAP in 3 minutes 30 Double Unders 12 Power Cleans (95/65) 12 Thrusters (95/65) Rest 3 minutes AMRAP in 3 minutes 30 Double Unders 9 Power cleans (115/75) 9 Thrusters (115/75) Rest 3 minutes AMRAP in 3 minutes 30 Double Unders 6 Power Cleans (135/95) 6 Thrusters (135/95)Read more

Lets spend some time at the start of class working on our gymnastic pulling progressions. What’s stopping you from getting a muscle up, lets work on it for at least 10 minutes today. Other movements today are basic, so we should be able to scale as needed with weight and reps. AMRAP in 20 minutes 12 Shoulder to Overhead (105/70) 8 Burpee Box Jumps (24/20) 4 Muscle Ups 20 Air SquatsRead more

If you didn’t know we’ve got a pretty strong lady moving weight around Thermal these days.  Jillian Seamon, aka “Strong Jill” will competing this weekend in Anaheim California, in the 2017 America Open.  The American Open is a huge event, actually its the 2nd largest weight-lifting competition for American Athletes.  So its kind of big deal when you know someone who’s doing it.  In order to even show up, you need what is known as a, “qualifying total”.  This means, that you have proven, in a legitimate sanctioned event, that you belong with the best.  It means that you have lifted at least a minimum amount (which is really heavy even as a minimum) in a competition before.  Once you qualify you get invited to show up and compete.  A weight-lifting competition is different than a CrossFit Competition in almost every way.  Jill will have to complete a single snatch...Read more

Mirroring our clean work from Monday, our snatches today will be about the segments of the lift. Aim for consistent movement patterns today in footwork as well as bar path as you climb from 60% based on feel. Go all out for conditioning today, scale as needed but keep it fast! Strength Every 90 Seconds for 15:00 Start around 60% Snatch Pull + Hang Squat Snatch + Overhead Squat Conditioning For Time 21-15-9 Power Snatch (95/65) Toes to BarRead more

Each cycle starts with a calorie row buy in, once that is complete – AMRAP the remaining movements in the remainder of your 3 minute window. Once the 3 minutes are up, rest 3 minutes before starting again. Count your total completed rounds across the 5 sets as well as the total extra reps as your score today. * Back squats come from the ground for RX 3 minutes on 3 minutes off 5 Rounds Row 20/16 Calories 10 Back Squats (115/75) 10 Sit-ups 10 Dead lifts (115/75) 10 Kettlebell SwingsRead more