Today we’ll be utilizing the weight-lifting double at 80% to drive our ability in the snatch. Theoretically if you can get comfortable at 80% your 1RM will be improved, furthermore, this is a good weight to improve on the basics and get stronger at the same time. Use the snatch pulls listed as a primer for your pulling mechanics. For a weight-lifting double you’ll complete the first, then reset for the second rep. These are not meant to be touch and go. The goal here is to hit perfect reps landing in the hole on each lift. Titan Phase 3 Day 4 Snatch Work (22 minutes) Snatch Pull 3 x 3 @100% Snatch 4 x 2 @ 80% For Time (compare to 10/25) 40 Thrusters (45/33) 40 Push-ups 40 Sit-ups 40 Back Squats (45/33) 40 Push-ups 40 Sit-ups 40 Box Jump Overs (24/20) Sprint for Time (12 minute Cap)Read more

Take 10 minutes to work on Pull-up progressions, as well as double unders if work is needed. A. Chest to Bar or Butterfly Efficiency B. Strict Capacity C. Gymnastic Kipping Tech * pair with double unders if the DU is a problem AMRAP in 20 minutes 25 Double Unders 12 Pull-ups 12 Burpees 12 Push Jerks (115/75)Read more

Clean work today guys, lets get started by hitting a heavy double. Using that number hit two triples from the hang without dropping the bar. This is a good opportunity for those of you who have felt that your percentage work has been too light. Go heavy on the double and have a solid number to work with. Beat your 11/6 performance by 5 lbs if you can. “Titan Phase 3 Day 13 Clean Work (22 minutes) 14 minutes to build to a heavy double Squat Clean 2,2,2,2 (compare to 11/6) 8 minutes for 2 x 3 Hang Squat Cleans using 80% of today’s double “ Conditioning AMRAP in 12 minutes 15 Dead lifts (135/95) 30 Air Squats 8 Handstand Push-upsRead more

The best way to spread holiday cheer? Come to Crossfit Thermal’s Holiday Party! First, well make snow angels for two hours, then we’ll go ice skating, then well eat a whole roll of Tollhouse Cookiedough as fast as we can, and then we’ll snuggle. Alright so maybe we won’t replicate Buddy the Elf, but we can certainly show up to Southern Cross Kitchen at 8pm and throw a few back with some great people! The party will be taking place at the bar located upstairs. Southern Cross has offered us an open bar option from 8pm to 11pm which includes beer and wine for $25pp. You can pay for this upon arrival as pre-payment is not required. A full service bar and food will also be available, So don’y worry Paul, you can certainly still order those fireball shots. Just a reminder, attending this party will get you one step...Read more

Warm-up then start on the lighter end with 3 reps at 65%. Move on to moderate weight for doubles in the middle rounds. Finish up with singles at a weight of your choice. Keep climbing if you’re looking good. The Metcon is for total time – change weights if needed between components. Time includes rest. Strength EMOM x 7 Power Snatch Ladder 0,1 – 3 reps at 65% 2,3 – 2 reps at 75% 4,5,6 – 1 rep at athlete choice Conditioning For Total Time 5 rounds of 5 Front Squats (165/115) 10 Kettlebell Swings (53/35) rest 4 minutes 4 Rounds of 2 Thrusters (165/115) 10 Push-ups  Read more