Working in teams of 2, run through the first piece as many times as you can in 12 minutes alternating with your partner at anytime. Thurster weight should be on the heavier side since we only have 10 reps split between 2 athletes. After a brief rest, we’ll start again using simpler movements to maintain intensity. In teams of 2 (switch at will) AMRAP in 12 minutes: 30 calorie row 20 handstand push-ups 10 thrusters, (135/95) Rest 4 Minutes AMRAP in 8 Minutes 30 Calorie Row 6 Wall Walks 20 Box Jump Overs (24/20)Read more

Today marks the start of our new strength phase “Titan”. Take the majority of class to find a new 1RM Front squat. We’ll spend time mobilizing and dialing in our squats before we hit the weights to make sure everyone is ready to go. Once you establish your 1RM, we’ll be taking on the baseline; who says it’s just for the new guys. Sprint through this body-weight mini chipper, then get ready to run it back for round 2. Titan Day 1 Strength 1RM Front Squat Test Conditioning “The Baseline” 500M Row 40 Squats 30 Sit-ups 20 Push-ups 10 Pull-ups Rest 3 minutes and repeatRead more

Strength Split Jerk 1,1,1,1,1 Conditioning 21-15-9 Pull-ups Push Press (115/75) V-upsRead more

Partner up for today’s WOD, finding someone who will lift the same weight would be best. Partner 1 will sprint through this triplet, aiming to stay unbroken as long as possible. Once the last T2B rep is done, partner 2 jumps in and blasts through the same. Repeat this as many times as you can in the 16 minutes allowed. After a 5 minute rest, lets take on the Grid League Instagram Challenge and sprint through a one round bout of burpee box jumps. Who will be the fastest? Working in Teams of 2 for part A and As individuals for part B AMRAP in 16 minutes using “you go I go format“ 8 Dead lifts (185/125) 18 Air Squats 8 Toes to Bar Rest 5 minutes For Time 21 Burpee Box Jump Overs (24/20)Read more

With the Open behind us, it’s time to announce our next training cycle.  Here at Thermal, CrossFit is about improving our health, increasing our overall fitness level and having a blast while doing it.  While that will remain our focus no matter what types of workouts we do, it’s sometimes beneficial to add even more structure to our program.  Looking at the strengths and weaknesses around our gym we’ve come up with an exciting eight week program called “Titan”. This new phase of training is designed to increase raw strength in the squat and press, while maintaining a high level of gymnastics proficiency and keeping our conditioning at its peak.  Here are some details; We’ll start the cycle by testing 1 rep maxes for both the front squat and strict press.  We will then spend time each week focusing on those movements through working sets of various volume and percentages. ...Read more