10 Rounds for Time 7 Toes to Bar 7 Thrusters (75/55) 1 Rope Climb 100M RunRead more

The chief is a fun benchmark, and if you’ve never done it its also a great test of your ability to recover quickly. Make sure your push-ups are “TRUE” only parts of your body that ever touch the ground are your hands, toes and your chest. No belly reps, no thighs, no CrossFit Push-ups. Lets GOOOOOO! *coaches note-  always start each new round at the beginning of the AMRAP (power cleans). Only Full rounds count “The Chief” (5) 3 minute rounds resting 1 minute between each. AMRAP in 3 minutes 3 Power Cleans (135/95) 6 Push-ups 9 SquatsRead more

Lets start out with some overhead work. Take 20 minutes to build up to a heavy set of 5 in the push press. Remember, we’re looking to establish a single set of 5 today, rest as needed. You don’t need to do 5 every time. Our met-con includes sets of 20 DB Snatches, go break these into sets of 5 going 5 right / 5 left etc. Strength Push Press Take 18 Minutes to find a heavy 5 rep push press today 5,3,3,2,5 (suggested rep scheme) AMRAP in 10 Minutes 20 Dumbell Snatches (50/35) 10 Box Jump Overs (24/20) 10 BurpeesRead more

This coming Monday 9-4-17 is Labor Day and we’ll be hosting a Friends and Family workout.  Join us at 10am for “Badger” a hero with infinite scaling options for all levels.  Stick around for some grilling and fun after the workout.  Since this is a friends and family event, please feel free to bring anyone you’d like who wants to try CrossFit and have some fun. Fall Fridays at Thermal Starting 9-8-17 Friday afternoon 5:30 WOD is back.  Open gym Fridays will move to 6:30pm where attendees will have the option of doing the house WOD or using the open gym.  Sign-ups are still required for both. Monday 9-4-17 Labor Day schedule Doors open 9:00am – Open gym, mobility 10:00am “Badger” 3 Rounds for Time 30 Squat Cleans (95/65) 30 Pull-ups 800M Run ______________________ 11:00am Grill 1:00pm Close for the day  Read more

EMOM Sunday! EMOM x 24 Rope Climbs 1-2 Clean and Jerks x 6 unbroken (115/75) Calorie Row (20/15) Athlete ChoiceRead more