Congrats to our members of the month – Frank and Danielle!!!! “I still remember after meeting Vinny for the first time in April of 2013, Danielle walked out of Thermal said “No Way!”. So of course I immediately signed her up for a 3-month membership. There has been some blood, sweat and tears (yes, real...Read More
Let’s get our swole on and find a 1RM bench! Keep those shoulders retracted and press yourself into the bench. For the metcon, try to do a harder scale than usual for HSPUs – either get more vertical in your stink bugs or boxes, or use less ab mats on the wall. Challenge yourself! Front...Read More
Team up in 3’s (ideally). These are two relay races, one starts at 0:00 and the second starts at 12:00. One person will start at the end of the gym and run about 3 mats to the first station and do 5 power cleans. Then move forward a mat to do 10 sit-ups, then move...Read More
Take the first 10 or so minutes of class to find a max height box jump. Stack plates (not boxes) to get your desired height. “Cindy” should be treated any way you need – some may want to scale so that you can get 15+ rounds, while others just got their unassisted pull-ups and want...Read More
Strength is a superset of push presses and rope climbs. Choose a weight that is fairly heavy for 5 push presses and stay at that weight across 5 sets. In between, do 1-3 rope climbs depending on your proficiency. Remember to use your legs to stand up on the rope rather than use your arms...Read More
We will most likely see muscle-ups of some kind in the Open, so use the beginning of class to work on progressions for the bar and ring muscle-ups. Then we will revisit the Open workout “15.2.” This is an AMRAP that is designed not to have many rounds due to the high amount of reps...Read More
Take note that back squats today are PAUSE back squats – we’re looking for a 3 count hold in the bottom for each squat (“1 Mississippi, 2 Mississippi, 3 Mississippi”) and that count starts once you get to the bottom, not as you ascend. The metcon is straight forward – 3 rounds for time of...Read More
In teams of 2, you’ll find a 3RM thruster from the ground. You’ll use 1 bar and have only 9 minutes to do so, so you must work quickly. The thruster comes from the ground and you may either power clean it or squat clean it. If you squat clean it, you may do your...Read More
For strength, establish a max snatch. For those that prefer power snatches, do full squat snatches until you can’t do the weight, then you may go for the power variation. For the metcon, you’ll do 10 HSPUs, 10 wall balls, 9 HSPUs, 9 wall balls, etc. down to 1 HSPU and 1 wall ball. Scale...Read More
