Ultimately we’re looking for a 2 rep back squat, but to get there, we want to get at least a heavy set of 5 and a heavy set of 3. You can think of this as going for close to a 5RM, then a 3RM, then a 2RM. (not actual maxes, but close) Strength Back...Read More
Strength is a complex – power cleans are caught above parallel in a quarter squat, then either stand up and set for a push press or go directly into it. Same for the jerk – you may receive the push press and go directly into the jerk or completely reset. Jerks can be power or...Read More
Its member of the month time!!!!!! Congrats to Nate Nate was an athletic kid growing up. He played soccer, hockey, basketball, and baseball. Then high school hit, the sports stopped and the weight settled in. Senior year of high school, Nate couldn’t hit 1 pull up nor could he stand to look at the scale....Read More
Take 20-25 minutes to build up and find a 1RM Power Snatch. Remember, this is a power snatch, not a muscle snatch, you should still be pulling under the bar on the third pull. Most people should be just above parallel when receiving a heavy power snatch. For conditioning, we’ve got some mid-line work, tabata...Read More
Over the past week I’ve received a ton of emails and posts about goals for the Fall Nutrition challenge. Most of the goals were about fat and overall weight loss, but some folks want to gain size and muscle during the challenge. There are a couple things to think about if you’re in the “gain”...Read More
Don’t forget to submit your Nutrition Challenge Goals!!!! Challenge starts on Monday…. “Nasty Girls” 3 Rounds For Time 50 Squats 7 muscle ups 10 Hang Power Cleans (135/95)Read More
In this team workout, you will alternate for each segment. The exact order will be the following: Athlete A – run 200m , Athlete B – run 200m , Athlete A – 42 wall balls ,Athlete B – 42 wall balls and so on and so forth…. TIME! Athletes may use different size equipment if needed. They...Read More
If the Pope had a benchmark workout named after him, it would be this. A sandwich format, You’ll go through these movements one at a time and complete them before moving onto the next. Barbell should come from the ground – if you’re limited by your clean and press overhead to your back, then lower...Read More
The deadlift can leave you sore for a few days without a proper warm up, so make sure your body is warm and trunk is primed to move weight. We’re looking for a heavy 5 rep or go for a max if you’re feeling it. Take your time between reps – you should want to...Read More
Most of you guys know Maggie, she is a new member and intern at CrossFit Thermal. Maggie is a weightlifter, a CrossFitter, and also played softball throughout college. She currently is a speed and agility coach and is starting to bring her talent to CrossFit Thermal. One of the things we’ve been striving for at...Read More
