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

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

Classic engine burning benchmark to start the week  Don’t miss out on this one. In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. “Fight Gone Bad” 3 Rounds 5 minutes on 1 minute off Push Press (75/55) Box Jump 20″ (all athletes) Wall Ball Shots (20/14) Sumo Dead lift High Pulls (75/55) Calorie Row *coaches note – athletes may start somewhere other than push press, but must move in this order.    Read more

Like the classic benchmark “Cindy” except in an EMOM format. See how far you can get on the minute, then when you bail out, make it an AMRAP in the remaining time.  Or if you’ve gotten far enough 15+ rounds, you may choose to bail out, depending on level of intensity. “Chelsea” EMOM x 30 5 Pull-ups 10 Push-ups 15 airsquatsRead more