Start off with a primer designed to get you ready to land in the bottom of the snatch. 3 sets of this should be about 5-6 minutes and will be un-scored. The meat of our snatch work today will be working triples of the hang snatch. Using 65% 1 RM hit 3 reps each set from the hang without putting the bar down and landing in the bottom position each time. Titan Phase 3 Day 6 Snatch Work (22 minutes) Warm-up (do not record) BTN Push Press + Pause Overhead Squat 2 + 2 x 3 Hang Squat Snatch Triples 4×3 using 65% 1RM AMRAP in 12 minutes 12 Thrustes (95/65) 9 burpees over the bar 12 Toes to BarRead more

Today we’ve got high volume gymnastics blended into an engine workout. Let’s battle through these 2 couplets and then see what happens to our ability to do a higher level skill move in a state of fatigue. 4 Rounds for Time 15 Pull-ups 15 Box Jump overs (24/20) immediately into 4 Rounds for Time 200M Run 15 Kettlebell Swings (53/35) immediatley into 30 Handstand Push-upsRead more

Get in and get ready for a quick 5 minute clean primer. This is designed to dial in our pulling as well as prep our bottom position. Use (135/95) if efficient at heavy cleans, coaches discretion for new athletes and athletes with mobility issues. Once that EMOM is over use the next 17 minutes to work your 3 position cleans just like last week. Titan Phase 3 Day 4 Clean Work (22 minutes) EMOM x 5 Minutes 2 Power Cleans + 1 Pause Front Squat(135/95) 3 Position Clean Above the knee + below knee + Floor 65% 70% 75% x 3 Conditioning 75 Double-unders 30 Alt. Dumbbell Snatches (50, 35lb) 75 Double-unders 30 Alt. Dumbbell Snatches 75 Double-unders 12 minute cap  Read more

Strength Back Squat 3,3,3,3 “Cindy” AMRAP in 20 minutes 5 Pull-ups 10 Push-ups 15 Squats  Read more

                        “Helen Meets Grace” With a partner “Helen” 3 rounds of 400M Run 21 Kettlebell Swings (53/35) 12 Pull-ups “Grace” 30 Clean and Jerks (135/95) *a partners can not be working while another partner is running * Split reps any way you’d like   Once a year we come together as a community to raise money and awareness for Breast Cancer.  This event is carried out in different ways in CrossFit communities all over the world.  Each year Thermal has been a part of this event and raised thousands of dollars for this great cause.  We’re gearing up this year for our biggest event ever and we’d love for you to be a part of it.  I set Thermal’s goal at a meek $500, but I know we’ll crush that.  If you’re able, please get involved and join us...Read more