For this workout, you’ll be in partners, alternating the work. Partner A with do 15 thrusters and 15 burpees over bar, then Partner B will do 15 thrusters and 15 burpees over bar. Partner A will do their 12’s followed by B doing their 12’s. Finally, Partner A will do 9 thrusters/9 burpees and Partner...Read More
Upcoming Programming Phase for CrossFit Thermal Starting Monday 10/19, CrossFit Thermal will begin a new structured strength program during our group classes. Our membership base has grown both in size and in experience level and we feel that now is a good opportunity to increase the exposure to certain lifts and practices. In the past,...Read More
https://www.youtube.com/watch?v=6jnMGl2c4RQ Strength is an Olympic lifting accessory exercise – check out our instructional video. Then the metcon is a station rotation – you’ll spend 30 seconds at each trying to get as many reps as possible, then rest 30 seconds. Then move on to the next station and do the same. You may start at...Read More
Today is our benchmark for back squat and press. The priority is to find a 5RM – if you already did last week (or recently) then just focus on your 1RM. If you do not have a recent 5RM though, you’ll need it to start the Oak Strong program next week since we’ll be taking...Read More
Time for a chipper. Run through this in order, completing each task before starting the next. Scale bar muscle ups to 10 pull-ups and 10 box or parallette dips (not rings). To scale push-ups, use a band “backpack” or elevate yourself on a box or bench. For time: 800m run 10 bar muscle ups 20...Read More
Strength is 1 hang snatch + 2 OHS. Start from the hang position (between hips and knees) and pull under into a squat snatch. Stand up and then complete two more overhead squats. If you’re struggling to land in the bottom of a squat, do a hang power snatch and do 3 OHS. For conditioning,...Read More
For strength, do two full cleans (squat) first, then a jerk. Find the heaviest weight you can do for that complex. Then for the metcon, load the bar with 70% of the weight from strength. You’ll do an ascending ladder AMRAP of clean and jerks and double unders. The clean and jerks for this part...Read More
Use the beginning of class to work on your gymnastics – challenge yourself to do harder progressions than you would in a workout. If you’ve never been upside down on a wall, try to kick up! And don’t forget, today is the Paleo Potluck at Coach Kate’s place. See you there! Alternating EMOM for 12...Read More
Today you’ll work in teams of 4 (or 3 if odd numbers). Working with two bars at most, take exactly 15 minutes to find a 1RM snatch for the day. This may be power or squat. Your score is the TOTAL pounds snatched as a team. Take a few minutes to get your running shoes...Read More
Go for a heavy single or a new 1RM deadlift depending on how you’re feeling. Take your time warming up at light sets of 5 and work your way through sets of 3, 2, and singles. Since we’ll want a good amount of time to deadlift, the metcon is easy to setup and efficient –...Read More
