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

We’ve got six members vying for an opportunity to compete this January in Miami. Maybe you’ve seen them filming workouts here at the gym. Today, we’re all going to take a crack at one of the qualifying workouts. Have fun From the 2017 WODAPALOOZA Online Qualifier 5 Rounds of: 10 Deadlifts (225, 155lbs) 10 Handstand Push-ups 3 Rounds of: 20 Pull-ups 20 Wallballs (20, 14lb) 1 Round of: 40 Toes to bar 40 Overhead Squats (75, 55lb) 30 minute capRead more

Engine work today guys. Start with a buy in on the rower, then tackle some DB snatches, hang cleans and more calorie rowing. Find a steady pace and settle in for this long one. AMRAP in 20 minutes Row 50/40 Calories (buy in) in remaining time 12 Dumbell Snatches (50/35) 12 Hang Power Cleans (115/75) 12/10 Calorie Row 24 Walking LungesRead more