For bench press today, do some warm up sets (around 8 reps each) at lighter weights and then load your bodyweight or 3/4 bodyweight (for women) on the bar and go for max reps (only 1 set). Choose a weight that you can do more than 10 reps, ideally upwards of 20. The metcon has...Read More
Take 25-30 minutes to find a 1RM back squat. You may want to do a “walk out” where you load the bar with 105-110% of your goal weight and walk out with it on your back for 5 seconds. Then you’ll rerack the bar deload the bar to your goal weight, and attempt the 1RM....Read More
For strength, warm up your push press with light weight and work up to a 10 rep max. You may choose to do sets of 10 all the way up, or do smaller sets and go for your 10RM. For the metcon, find a partner with similar deadlift strength. Partner A will do 10 deadlifts...Read More
The metcon today should be heavy, but fast. Scale so that you can string at least 5 thrusters in the set of 15’s. If doing single unders, keep to a 1:1 ratio of 90/60/30. Strength Take 20 Minutes to find a 2RM Front Squat Conditioning For time: 15 thrusters, 135/95# 90 double unders 12 thrusters...Read More
Starting today, CrossFit Thermal will have a Saturday 11:00am session. This session is less structured, and will allow athletes looking to improve in specific areas and an opportunity to do so without racing a clock. Still questing after that first muscle up? Need to work on your mobility in the overhead squat? This is your...Read More
Today we are recognizing our January Member – Pavan! We like to recognize long-standing members for their great attitude and contribution the Thermal community. First, a story from Pavan: “I would like to narrate a little story about how I got into CrossFit and my about all the amazing memories tied with it…Here is my...Read More
For strength, take the bar out of the rack like a back squat, place your hands in a wide snatch grip, and do 4 push presses and 4 overhead squats. You may either start with your feet in an OHS position or shift them for the OHSs. As for the metcon, treat each 3 minute...Read More
It’s that time of year; time to put all your hard work and dedication to the ultimate test of fitness. Welcome to the start of the 2015 Reebok CrossFit Games Open. For all of us at Thermal, CrossFit is a fitness program, it’s a community, it’s a place to see our friends. But beyond that...Read More
Strength today focuses on the power clean. We want to work on stringing together moderate weight reps, while maintaining technique. These reps should be either touch and go, or with a slight pause on the floor only to reset your grip. Advanced athletes who reach a heavy enough weight may drop from the top and...Read More
****Keep an eye on this blog and the FB page in case of any class cancellations due to weather. For the metcon, the emphasis is on FULL recovery. Each effort should take about the same amount of time. Choose a deadlift weight that is heavy, but one that you can string all five reps. Don’t...Read More
