Three options for today’s OHS work, if you’ve been moving well and hit your 1RM last week follow training for “A”. If you missed last week but have a solid OHS, go for “B”. If still working on ROM and technique, treat C as an EMOM rotating through three pieces for 12-18 minutes depending on ability. Overhead Squat A. Build to a heavy triple then back off and complete 2 sets of 3 at 80% of your heavy 3 for the day. B. If proficient take a 1RM test C. Drills 1. Overhead Squat Hold with PVC :30/:30 2. Barbell OHS to max safe depth 3. Wall Squats x 10 Conditioning For Time 21-15-9 Burpee Box Jump Overs (24/20) Thrusters (45/33)Read more

  Some of us at Thermal are what’s known as “OG” CrossFitters, meaning that we’ve been doing this stuff since 2010 or 2011, not sure many of us go back much further.  In the early days, there was no WODIFY, and when you were done a workout, you had to yell “TIME” to let the coach know that you were done and your workout time could be recorded on the whiteboard.  With WODIFY, and similar platforms making their way into our gyms, this is no longer necessary and athletes are responsible for capturing their own times after a workout.  This is a great benefit because coaches can coach for the entire class and not worry about administrative tasks such as writing on the board and constantly listening for “time” to be yelled. That being said there was more to yelling “time” than that.  It was done as an exclamation, a...Read more

We need a nice long workout after 2 short ones and many of you having a day off in there for the Fourth of July. I saw this on a friends FB post and thought that Thermal would like to give it a try. This HERO WOD is well timed too, why not continue chants for #merica and honor this soldier today? Be smart about scaling HSPU – they will get tough, don’t be afraid to go with regular push-ups or 1 HSPU rep in order to stay within the time allotted and maintain intensity.  Or even do “Half Holleyman” “Holleyman” 30 rounds for time 5 Wall Ball Shots (20/14) 3 Handstand Push-ups 1 Power Clean 225/155 Time Cap 37 minutesRead more

  Hey guys, come join us at 10am today for “Helen” Full fourth of July schedule here For Time 3 rounds of Run 400M 21 Kettlebell Swings (53/35) 12 Pull-upsRead more

Titan Phase 2 continues today with dead lift volume work.  Same as last week, except loading will be heavier.  Stay tight for these touch and reps and remain to return that last rep to the ground. Titan Phase 2 Week 3 Dead lift 1×20 @ 45% of 5RM 1×20 @ 50% 1×20 @ 55% Accessory 4×8 Strict Pull-ups AMRAP in 8 minutes 20 Wall Balls (20/14) 10 Burpee Pull-upsRead more