The unit next to Thermal has been leased by an ambulance company, and you may notice several ambulances on the lot. There will still be plenty of parking for all of us, but they will be using the roll up bay door next to Thermal. Let’s welcome the new neighbors properly and not block up...Read More
Today is part 2 of our testing – shoulder press! Since the shoulder press can dramatically fatigue, keep the total amount of repetitions low. No more than sets of 3, even in warm up. Focus on exploding from the front rack position, but of course keep those knees locked! Don’t be a wet noodle when...Read More
Today is testing day! We have used the last 6 weeks to slowly build up our bench press and now it’s time to see the fruits of our labor. Please let us know if you have followed the weekly progressions consistently or not; of course we would love for everyone to PR, but it is...Read More
Strength Take 15-20 minutes to find a 1RM bench press Conditioning EMOM for 10 minutes: 3 deadlifts, around 65% of your 1RM (275/185) 24 yard sprint (up and down gym twice) rest with remaining timeRead More
You all have probably had enough squatting for a month, so we’ll stick to the power variations of the o-lifts today. The benefits of olympic lifting cannot be understated, so today will be good practice for both the snatch and clean. Keep those arms loose on the first part of the clean – the toes...Read More
Strength Take 15 minutes to find a heavy power snatch Conditioning AMRAP in 12 minutes: 3 power cleans, 185/125 15 toes to bar 45 double undersRead More
Kelly is a classic CrossFit benchmark. If you need to scale, lower the reps of the box jumps and wall balls, not the rounds. The idea is to get through 5 rounds which is going to be a mental fight! “Kelly” 5 rounds for time: Run 400 meters 30 box jumps, 24/20″ 30 Wall balls,...Read More
Strength Alternating for 4 rounds: a.) 5 Front Squats (heavy) b.) 3 Clean Pulls (heavy) Conditioning 5 rounds for time: 15 KB swings, (55/35#) 15 pull-upsRead More
Wednesday 11/26 – 6:00am / 9:30am / 12:00pm / 4:30pm (adding a noon class today, in case anyone wants to get in early!) Thursday 11/27 (Thanksgiving Day) – closed Friday 11/28 (Black Friday) – Friends and Family WOD 10:00amRead More
