Take the first 8-10 minutes to build up in weight to a moderate (65-75% 1RM) load for CJ / Front Squat. You’ll be completing 6 rounds for time today, so work with a coach to verify what weight is right for you as this is a high volume workout. The weight needs to be heavy...Read More
Strength Bench Press 3,3,3,3,3 Conditioning AMRAP in 11 minutes (by 3s) 3 Wall Balls (20/14) 3 Push-ups 3 Pull-ups 6,6,6 9,9,9, 12,12,12 etc….. Cash Out Your choice Tabata, Cal Row / Cal Bike or sit-upsRead More
Happy Birthday Thermal !! Let’s tackle a fun house WOD with an Open feel today. Scale power cleans to a weight that you can hit quick single on. After the WOD find one of our new toys and take on the interval challenge “10/20” -it’s fun!! Conditioning Thermal Anniversary WOD AMRAP in 14 minutes 12...Read More
Start class today by getting better at SOMETHING. Specifically anything gymnastic, pick what you’re worst at and get after it for a few minutes. No counting or scoring is needed, just dial in. For today’s WOD, start off with a smokin set of 50 squats. Then in the remaining time you have 7 hang snatches...Read More
We’ll be running two heats today, so get ready to go right away on this bench mark. Push presses will come from the rack and everyone gets a 20″ box YAY!!!. Have your counter record your reps on a whiteboard and your total across all 3 rounds will be your score. The 1 minute rest...Read More
This Saturday is not only our CrossFit Thermal Anniversary Celebration, we’re also happy to announce that it will be our first babysitting offering. As our community continues to grow in membership, it also has grown in the kiddos that our members have in tow. At 9am we’ll be offering babysitting to members with children...Read More
We’ve been using this format a lot lately, training our gymnastic capacity under a state of fatigue. Let’s start tracking this – reocrd your Toes to bar today. For the met-con, lets set up all the rowers and “go at your own pace” meaning take rest as needed, about 2-3 minutes should work. You want...Read More
Let’s get some heavy squats in today. Hit 3 sets using a progressive load, and record your heaviest. For conditioning today, we have a “for time” triplet. Try to focus on big sets of pull-ups , steady pacing on the burpees, and recovery during the squats. Strength Front Squat 5,5,5 Conditioning 24-18-12-6 Pull-ups Burpees Goblet...Read More
2017 will be our fourth year as a CrossFit Affiliate, and we couldn’t be happier about how far we’ve come. From the early days of tiny classes and limited equipment to the packed house Friday “nooners” we have now, we’ve always valued our community. This Saturday we want to showcase that by holding a CrossFit...Read More
In college playing varsity Field Hockey I truly realized how much lifting was a part of being an athlete. We lifted in season to kept our strength up and out of season was where we really had to push ourselves. It was always exciting hitting a new PR in the off season. After my last...Read More
