We haven’t tested our 1 rep conventional deadlift since last year! (12/31/15) Take your time and really tighten everything up when you go for that max lift! This includes legs, hips, lower back, lats, grip…even you’re neck! It all matters. We have two cash outs – tabata pistols and double unders. Both are accumulated reps...Read More
Today is the classic benchmark chipper, Filthy Fifty. Brand new members may want to scale to 35’s – don’t underestimate this workout! Time cap will be 40 minutes. Recommended setup is to have stations where a bunch of KB’s are available in the same area, same for barbells for push presses, etc. as you don’t...Read More
Find the heaviest weight you can do for the complex: hang power snatch + hang snatch. You must hold onto the bar, no resetting between the two movements. The first part (hang power snatch) starts from the thighs and ends in any squat above parallel, typically a quarter squat. The second part (hang snatch) starts...Read More
For strength, do 5 back squats with a 3 second pause in the bottom position of each squat. Find the heaviest weight you can do for 5. The metcon consists of 3 separate rounds. Each round is 3 minutes long and you will find AMRAP of “Cindy” style reps and movements. Only full rounds will...Read More
Push press should come from the rack today – find your 1RM! If you fail at some point, at least you know the prior lift is your max. “Grace” clean and jerks should be power cleans and push jerks or push presses. The intent is to keep this under 10 minutes. The fastest in the...Read More
Pair up in teams of two for this WOD. You’ll be starting with a buy in to test the posterior chain, then its onto a classic benchmark WOD. Runs must be completed together, reps may be split however you’d like, have fun… FOR TIME In teams of 2: 75 KB Swings then Team “Kelly” Five...Read More
Whether you showed up for the Nutrition Challenge Kickoff or not, you still need to decide if you’re taking on the 30 day Paleo Challenge. If you’re in, here is what you need to do… Sign up on the whiteboard in the gym, this will serve as a reminder as to who is in and...Read More
Starting this Saturday, CrossFit Thermal will be offering a level 2 class. The class will be held every Saturday at 8:00am. What is the class? We’re looking to offer something more for those of you competing in Summer competitions and for anyone looking to get to the next level in CrossFit. The level 2 Class...Read More
For strength, take the bar from the ground for your front squats. You can either power clean and do 5 front squats or receive it in a full clean and count that as your first squat. Alternate those with 5-10 toes-to-bar. These do not need to be unbroken, but if you need to work on...Read More
