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

Day after “Murph” programming is always fun. Let’s give members a choice today, here is what we have in store for you. Option One – come in and hit ROM WOD, I will have a CrossFit inspired Yoga series running on the TVs and if you need a recovery day come in and get in some movement and loosen up a bit. Option Two – hmmmm a workout with no pushing, squatting, pulling or running…….I know! AMRAP in 15 minutes 30 Double Unders 10 Push-Press (95/65) 20/16 Calorie Row (Bike 15/12) 10 Sit-ups For those that are fresh and did not complete Murph, we will offer additional work in advance of the Met-con.  Read more

Memorial Day Schedule Doors Open / Coffee Consumption 8:00am ish Gather the troops / standards / announcements 9:00am Warm-up 9:15 WOD starts 9:30 BBQ Starts 11:00am “Murph” For time: w/ weighted vest 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Each year for Memorial Day we host an Event at CrossFit Thermal called “Murph”.  Murph is a Hero workout, performed in the honor of Lt. Michael P Murphy, who was killed in the Kunar Province of Afghanistan in 2005.  Since we opened in 2013, we’ve hosted this workout unofficially to honor his sacrifice and the sacrifices of all service men and women killed in combat.  In addition it’s been a great event for our community bringing us all together in the spirit of Memorial Day for a great cause and a great workout. Find your own version of Murph True RX Murph – w/ vest all...Read more

Take 15 Minutes to build to a heavy 3 Rep Back Squat 5 Rounds for Time 15 Kettlebell Swings (53/35) 10 V-ups 5 Handstand Push-upsRead more