Today is the day! Let’s wrap up phase one of Titan with a max effort 1 rep Front Squat. This is a good day to spend extra time mobilizing for the squat, and dialing in the finer points of your lift. Before your take your attempt, consider doing a “walk out”. Add 10-20% more than you intend to lift, step out of the rack and hold steady for a few seconds, then return the bar to the rack, unload the bar and GO FOR IT. The idea is to trick your brain into thinking that your actual attempt “feels” light. As you progress to your 1RM attempt consider using the rep scheme 5,3,2,2,1,1,1. Test 1RM Front Squat For Time 10-1 Kettlebell Swings (53/35) Burpee Pull-ups Thrusters (45/33) Cap 12 MinutesRead more

Alternating EMOM x 10 A. Rope Climb (1-2) B. Dead lift x 10 (155/105) Conditioning 21-15-9 Box Jump Overs (24/20) Sumo Dead lift High Pulls (75/55) Calorie Row (bike = RX +)Read more

Today is the Grand Opening for CrossFit Kanna, and I couldn’t be more proud of this guy!!  No one deserves their own gym more than Chris and only good things are to come for Coach P and CrossFit Kanna. Wishing him all the best for an amazing Grand Opening and start to what will be an AMAZING community! If you have time check out Kanna’s Blog for details on the Grand Opening. Lets team up and have some fun with this long AMRAP. Split the reps however you would like with one athlete working at a time. On the buddy push-ups – face each other and start in a plank position, lower your chest to the ground then press up to lock out, then reach out with your right hand “slapping” your teammates right hand, then repeat switching hands each rep. In teams of 2 AMRAP in 20 200 Double...Read more

Let’s start the weekend with a nice new chipper!  Gone are the days of knees to elbows and back extensions for time, we took this old CrossFit Classic and gave it a tune up (maybe some HGH too) Have fun with this one gang! CrossFit Thermal’s “Filthy Ass Fifty” For Time  50 Calorie Row (50/40) 50 Overhead Squats (45/33) 50 Bar Facing Burpees over empty bar 50 Pull-ups 50 Strict Press (45/33) 50 Toes Through Rings time cap 30 minutes *coaches note – line rowers up close to the white board facing away from the board to allow access to all rings needed.Read more

As we wait out the post Murph week to finalize phase one of Titan strength, let’s hit some engine work! Start with an EMOM of power cleans –  make those cleans touch and go! For the met-con, at the call of 3-2-1 GO, complete 15 KB swings then sprint a 200M. When you return you will rest until 3 minutes are up, then start again. If you get back at 2:50, you’ll have 10 seconds rest. Scale the run to 100M if needed. EMOM x 6 Power Clean x 5 60-70% 1RM Power clean Conditioning EVERY 3 minutes for 18 minutes Complete 15 Kettlebell Swings (53/35) and Sprint 200M any extra time is restRead more