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

Let’s get some work done today without having to worry about scores. Alternate hands with each rep on the DB snatch. Hold the KBs by your side or for added core work, try the front rack position. EMOM x 24 A. DB Snacth x 10 (50/35) B. Front Squat from rack x 10 (135/95) C. Burpees to a plate (10-15) D. Double KB Alt Lunge x 10 (53/35)Read more

Take on this workout borrowed from CrossFit Linchpin solo or with a partner. Scale rope climbs to body weight rope pulls or strict ring pull-ups to switch it up! CROSSFIT LINCHPIN TEST 12 For time: 400m run 15 Clean & Jerks 135/95 3 Rope Climbs, 15 ft 400m run 12 Clean & Jerks 2 Rope Climbs 400m run 9 Clean & Jerks 1 Rope ClimbRead more