Who says you can’t have your cake and eat it too? We’re going to do some weightlifting and some WEIGHT lifting to get our pump on. We’ll start with finding a 1 rep clean and jerk – yes, full cleans are good for your soul. For those heading to the beach this weekend or going...Read More
Time to work on those pull-ups again! Make them more difficult than last time by either using a harder scale or more sets/reps. The metcon is going back to some basic movements. The idea is to try to keep moving through at a steady pace, don’t go all out in the first round! There is...Read More
Take 20-25 minutes to find a max weight for the snatch complex. Snatch pull is with straight arms and no intentional bend, although if they bend as a result of the bar ascending, that’s fine. Hang onto the bar and do a hang (squat) snatch, then a full (squat) snatch from the ground. You may...Read More
For strength today, choose a moderate weight so you can be fast on the ascent. Suggested weights are around 50-60% of your 1RM. Remember, the goal is not the weight you use, it’s the speed on the ascent (not necessarily descent). On the alternating minutes, you’ll practice your push ups, aiming for perfection, not reps....Read More
Since Coach Kate’s birthday was yesterday and Sam B’s birthday is today, let’s do a mash up of their favorite movements: “Grace” and muscle ups. You may do the work in any order you wish and you may go back and forth between CJ’s and muscle ups. However, if you are scaling muscle ups to...Read More
This coming Sunday, June 14th will be the first CrossFit Thermal “Kids Day”. Day in and day out at Thermal, its usually the adults having all the fun. But the more our community has grown, the more we’ve realized that there are usually a bunch of kids hanging around the box too. We’re happy to...Read More
This a team workout where one partner works at a time. You may start at any station, but then you should rotate in the order as written. Spend three minutes accumulating as many reps as possible at that movement, then switch to the next movement for 4 minutes, etc. Your score is the total amount...Read More
A 1 1/4 front squat is taken out of the rack, go down to the bottom of your front squat (ass to grass), then up a quarter of the way, drop back down to the bottom and explode up to a standing position. That’s just one rep! You’ll be doing sets of 5. The 1...Read More
check out Nate’s write up on his first time completing “Murph” 4 THINGS I LEARNED FROM MURPH This past Memorial Day, I participated on what may have been the hardest, and most challenging workout of my life, “Murph”. Named after Lt. Michael Murphy of the Navy SEALs who was killed while in Afghanistan in 2005,...Read More
