On the minute for 8 minutes you’ll complete a set of 5 thrusters from the rack. You may share a rack with someone who is using similar weight as the set of won’t take the entire minute. Use heavier weight than you will for the Met-con. Take full recovery between intervals. Strength EMOM x 6...Read More
Get to CF KOP today and cheer on Lam, Becca, Jeff and Cindy!! Have some fun with this chipper today guys! Set a pace and stay consistent throughout. For Time 200M Run 30 Burpees 200M Run 30 Box Jump Overs (24/20) 200M Run 15 Pull-ups and 15 Push-ups (break up anyhow) 200M Run 30 Sit-ups...Read More
For Strength find a heavy 2 rep hang snatch, try not put the bar down between reps. Conditioning is a triplet with moderate weight dead lifts. Scale so you can complete quick singles or string some reps. Yell “TIME” when you’re done! Strength 2RM Hang Snatch Conditioning For Time 14-12-10-8-6-4-2 Dead lifts (225/155) Ring Dips...Read More
The “Death By” format is always a fun one, let’s get after it today with some clean and jerks! A few months back we tried this with power snatches and it was a lot of fun. On the first minute complete 1 clean and jerk, on the 2nd minute 2, on the third three so...Read More
For the first part of class today, work on handstand push-up skills. Complete 5-7 reps on the minute for 8 minutes. If scaling, use multiple ab mats, stink bugs, box variations or even dumbbell press to address your individual needs. For the met-con, we’ve got a long one today. Pace smart, but keep moving! Skill...Read More
Ok, guys the much anticipated 1st Annual CrossFit Thermal Lady’s Pro AM is this Thursday night at 6:30pm. We’ve got a lot of details to get out and we’re really excited to kick this thing off, so here is mostly everything you’ll need to know. We’ll still be having a 6:30 class, gang, don’t worry....Read More
For today’s complex you’ll be working on clean technique, specifically speed under the bar. Start with a power clean, then go immediately to 2 hang cleans (squat). Focus on pulling yourself under the bar and “bouncing” out of the hole. Complete exactly 6 working sets. Working sets: actual sets above 50% after all warm-up sets...Read More
“Cindy” is a great test of body weight endurance! Scale as needed for pull-ups and push-ups but keep moving, and maintain range of motion. Who can get 20 rounds? “Cindy” AMRAP in 20 minutes 5 Pull-ups 10 Push-ups 15 SquatsRead More
At the sound of 3,2,1 GO, begin your workout with a 200M run followed by 40 Kettlebell swings. Once you complete your 40 swings you may rest until the 6:00 mark. From 6:00 to 18:00 find the heaviest single power snatch you can hit in that time frame. We routinely test strength when we’re fresh,...Read More
Set up four stations and rotate through every :60 seconds. There is no built in rest so, take short rests as needed, but try to keep moving. After the AMRAP, rest 5 minutes then head outside for some alternating 200M sprints. AMRAP in 16 minutes ME :Thrusters (45#) ME: BJO 24/20 ME: Push-ups ME: Toes...Read More
