ENGINE ENGINE ENGINE, long and light today guys, find a comfortable pace and stay locked in for this workout. Try to hang on for long sets on the front squats. The weight is light; your brain will be telling you to drop, hang tough and gut it out for some unbroken sets. AMRAP in 25 200M Run 15 Box Jump Overs (24/20) 15 Front Squats (95/65) 15 BurpeesRead more

Legend has it that Coach Kate’s favorite movement is the clean and jerk. Kate shares a birthday week with Sam “The Butterfly” Brewer who’s favorite move is the muscle up. Since CF Thermal’s inception we’ve celebrated these two OGs with a WOD that combines their favorites! Let’s have some fun today for the Birthday boy and girl with this one! Spend time at the start of class dialing in these two higher skill movements, build up in weight and set up scales as needed. Split up the reps however you’d like completing 30 reps of each movement as quickly as you can. “Kate C and Sam B” For Time 30 Clean and Jerks (155/105) and 30 Ring Muscle Ups Scaled Version “Mic and Lola” 30 Clean and Jerks (105/75) 30 Pull-ups 30 Push-upsRead more

Start today with two pieces for strength, these components will be untimed. Working with a partner build up to a heavy set of 5 over 4 sets on the bench press, spotting for each other. In between bench sets, you’ll have another bar set up for reverse lunges. From the ground clean the bar into position and step BACK into a lunge, alternate for 3 reps per side each set, then head back to the bench. Strength Bench Press 5,5,5,5 paired with Front Rack Reverse Lunges (135/95) 6,6,6,6 Conditioning AMRAP in 10 Minutes 30 Double Unders 20 Wall Balls (20/14) 10 Sit-upsRead more

Today starts with some barbell cycling work. Load a bar with 135/95 or a heavyish weight for your to complete 5 touch and go reps on the minute. Work on pulling under the bar and lowering yourself with each “catch”. Our met-con has a 1K row buy in, then we’ll work on the rest of the snatch by hitting some squat snatches from the hang. These are paired with toes to bar to work mid-line and tire your shoulders, as well as some bar hops to keep your heart rate up! This is is sprint hold onto the snatches for all 10 reps , and move FAST! Strength EMOM for 6 minutes Power Snatch x 5 (touch and go) (135/95) Conditioning For Time 1 K Row then 3 Rounds of 10 Hang Squat Snatches (75/55) 10 Toes to Bar 20 Lateral Bar HopsRead more

Hey guys, couple things going on this week…  Monday is Front Squat test day, GET IN HERE!!!  See how far your strength has come over the past 8 weeks. Tuesday at 6:45 is the return of Club Endure – be at the track and ready to run, and have some fun outside  I ordered a bunch of beef sticks from Bristol (cow share guy) they are amazing and will be in tomorrow if anyone wants some. $10 per pack SFH order is going in – sign up at the gym or on the FB feed. New cycle starts next week, details to comeRead more