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

With Summer approaching we wanted to do something new that would make Friday nights at the gym more fun!  We know a lot of you like to disappear to the shore on Friday afternoons, but for those of us who don’t, lets keep it exciting.  Starting Friday 6/9 and running through the summer, we will have a new Friday schedule! Friday will still have 6am and Noon classes as usual, but here is the new evening schedule. 3:30 – 4:30 Open Gym – get in early so you can sit in less shore traffic. 4:30 – 5:30 CrossFit Class 5:30 – 7:00 Open gym or CrossFit Class – Attendees will have their choice of hitting the house workout (with a coach on hand) or using the time for Open gym. Like most Friday nights if we have coaches or weight-lifters sticking around we may even be open later.  This will...Read more

Since we didn’t hit Titan Squats this week due to Murph, lets take the opportunity to work on front squats with a pause. This could pay dividends next Monday when we max out! Take 2 sets to build up to 65% of your 1RM, then hit 3 sets across at that weight using a 3 second pause for each rep. Have a partner / spotter count off three seconds for you once you reach the bottom of the squat. Strength Pause Front Squat 3-3-3 using 65% of 1RM Conditioning 5 Rounds for time 7 Thrusters (115/75) 9 Toes to Bar 11 Box Jumps (24/20)  Read more