CrossFit Thermal – CrossFit The clean may be anyhow – a power, or full clean. If you happen to clean more than your previous 1RM clean and jerk, go for the jerk! But it’s not required. Clean Metcon (AMRAP – Rounds and Reps) 5 rounds for time: 5 power cleans, 70% 10 burpees over barRead More
Join us today for a friends and family workout at 10:00am! Stick around after class to mingle with members and friends as well as to watch the much anticipated “Beer Mile”. The workout today will be completed in teams of 2 with one athlete working at a time. The athletes must complete the runs together,...Read More
Today is a focus on finding our 20RM back squat. This is a quick way to build top end strength even though we are in the 20 rep range. You should not do all warm-up sets with 20 reps – rather, do sets of 5-10 and “feel” it out if you haven’t done this. Those...Read More
For this team workout, pair up and complete the work as written. The runs should be completed together and you must carry 1 medicine ball. You may switch off at any point. When you come in, complete the movements and reps as written. Once you complete a movement, move to the next. You may split...Read More
For strength, do three heavy sets of 3 shoulder presses, increasing the weight across sets. Warm-up sets are assumed. For the metcon, don’t be fooled by the 21, 15, 9 rep scheme – this is an AMRAP. If you cannot do clapping push-ups, try pushing yourself off the ground even an inch. If you are...Read More
This AMRAP starts each round with a complex – do 5 deadlifts into 3 hang power cleans into 1 jerk. You may drop the bar at any point, but it would be wise to not drop on the 5th deadlift or the 3rd hang power clean. Scale rope climbs to rope pulls and if the...Read More
Take 20 minutes in the beginning of class to establish a 1RM overhead squat. Check out the second event from the 2014 CF Games to see some amazing OHS numbers. The metcon consists of intervals – go all out on the row and air squats and record your fastest time and note your slowest time...Read More
Front squats will be taken from the ground today, you may clean your first rep, but make sure you hit below parallel for it to count. Due to the amount of pull-ups, scale appropriately using bands or rings. 4 rounds for time: 800m run 25 pull-ups 5 front squats, 165/110#Read More
For bench press today, work in pairs or triplets and use the same weight across all 3 sets. Make sure grip is such that at the bottom of the lift, your forearms are perpendicular to the ground. For the metcon, scale HSPUs to wall walks (half reps) or use a box to support your feet...Read More
