Take the first few minutes of class to work your power snatch up to about 50/60%. You’ll then hit a 7 minute EMOM of 3 snatches. The snatches should be quick but not necessarily touch and go. You’ll us the extra time after each lift to add weight as needed. Increase weight on successful sets. Strength EMOM x 7 Power Snatch x 3 increasing weight Conditioning AMRAP in 12 Minutes 12 Box Jump Overs (24/20) 9 Kettlebell Swings (53/35) 12 Overhead Plate Lunges (45/25) 9 Push-upsRead more

On the call of 3,2,1 GO, athletes will begin working in a 4 minute window – run 400M, come in and complete 10 front squats and with the remaining time, complete max rep toes to bar. Scales should include T2B attempts, V-ups, or sit-ups. Maintain intensity as much as possible. 3 Intervals 4:00 min on 4:00 off Run 400M 10 Front Squats (95/65) ME Toes to Bar increase barbell weight each round *round 2 115/75 *round 3 135/95 athletes are responsible for loading their own bars during rest preiods  Read more

Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013. This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world. This year, we’re upping the ante and doubling down our efforts to take the impact of the event to another level. CrossFit Thermal is a registered affiliate supporting “LiftUpLuke” and this year the event will be on 9/23/2017.  Please join us for a great WOD and a great cause.Read more

We’ll start class with a 21-15-9 triplet keep the dead lifts to a manageable load. Notice that the rep count for the double unders is different than the dead lifts and burpees. To start you’ll hit 21 dead lifts and 21 burpees, then 60 double unders, and so on….. After breakdown we’ll be saving the final 15 minutes of class to work on handstand progressions. If proficient, use option “A”, if not, consider where you are and whats holding you back. Work with a coach to develop a custom approach for over coming your weakness. For Time 21-15-9 Dead lift 185/125 Burpees over Bar 60-40-20 Double Unders Accessory Take 15 minutes for Kipping Handstand Push-ups practice A. complete 3 sets for total reps and record (rest as needed) B. Treat it as an EMOM and complete 1-5 reps about every other minute C. Use the time to improve skill and...Read more

For strength today, we’ll be hitting 3 heavy sets of 5 on the back squat. Increase weight on each successful set, be strict with depth today, all reps must be below parallel. For our met-con today, we have a repeat member WOD from one of long term members. Tanya has been with us since the early days and its still a privilege to watch her grow as an athlete day in and day out. Strength Back Squat 5,5,5 “Tanya’s Tens” AMRAP in 10 minutes: 10 jumping pull-ups 10 air squats 10 sit-ups 10 Russian KB swings, 53/35# Rx + sub pull-ups for JPURead more