Come in today and hit this 4 round burner. Try to keep moving on the box jumps and KB swings, while focusing on a solid kip for in the HSPU. Scale HSPU by range of motion, volume or go to box HSPU. Keep up the intensity and stay under 15 minutes Once the WOD is...Read More

Each week we test our engines in a long workout, for today, lets through some skills in there and see where we are. Scale Double unders to a number that can be done in about a minute. Chest to bar pull-ups or pull-up progressions can be used in place of Bar muscle ups. Front squats...Read More

New rep scheme today for dead lift work.  Treat this as a super set moving from the dead lifts right into the Russian kettlebell swings.  Stay tight and return the tenth rep to the ground, and use a KB weight that is heavy but manageable for you over all three sets.  Percentages are high today,...Read More

No need to worry about scoring today guys, lets work engine , grip strength and a high skill movement, the muscle up. For the muscle ups, consider where you are in your progression, if you don’t have them,what are you missing. Work on anything from strength (ring pull-ups and rows) to transitions, Jumping MU. For...Read More

Lets hit some heavy weight with a partner today guys. It should be fun to see what we can do with this clean work. Once that’s done we’ve got a partner WOD similar to DT but again with a cardio addition. In Teams of 2 working with one bar Warm-up then take exactly 15 minutes...Read More

Friday Chipper today guys, lets get a long sustained effort while moving quickly between moves. Choose a load that allows for unbroken reps on the barbell pieces. You’ll be alternating Right / Left for every rep on the lunges and the DB snatches. Add one second to your time for every rep you leave on...Read More

Three options for today’s OHS work, if you’ve been moving well and hit your 1RM last week follow training for “A”. If you missed last week but have a solid OHS, go for “B”. If still working on ROM and technique, treat C as an EMOM rotating through three pieces for 12-18 minutes depending on...Read More

We need a nice long workout after 2 short ones and many of you having a day off in there for the Fourth of July. I saw this on a friends FB post and thought that Thermal would like to give it a try. This HERO WOD is well timed too, why not continue chants...Read More

  Hey guys, come join us at 10am today for “Helen” Full fourth of July schedule here For Time 3 rounds of Run 400M 21 Kettlebell Swings (53/35) 12 Pull-upsRead More

Titan Phase 2 continues today with dead lift volume work.  Same as last week, except loading will be heavier.  Stay tight for these touch and reps and remain to return that last rep to the ground. Titan Phase 2 Week 3 Dead lift 1×20 @ 45% of 5RM 1×20 @ 50% 1×20 @ 55% Accessory...Read More