Month: August 2017


Take the first few minutes of class to work your power snatch up to about 50/60%. You’ll then hit a 7 minute EMOM of 3 snatches. The snatches should be quick but not necessarily touch and go. You’ll us the extra time after each lift to add weight as needed. Increase weight on successful sets.

EMOM x 7

Power Snatch x 3 increasing weight


AMRAP in 12 Minutes

12 Box Jump Overs (24/20)
9 Kettlebell Swings (53/35)
12 Overhead Plate Lunges (45/25)
9 Push-ups


On the call of 3,2,1 GO, athletes will begin working in a 4 minute window – run 400M, come in and complete 10 front squats and with the remaining time, complete max rep toes to bar.

Scales should include T2B attempts, V-ups, or sit-ups. Maintain intensity as much as possible.

3 Intervals 4:00 min on 4:00 off

Run 400M
10 Front Squats (95/65)
ME Toes to Bar

increase barbell weight each round
*round 2 115/75
*round 3 135/95

athletes are responsible for loading their own bars during rest preiods


Lift Up Luke – Event 9/23/2017 – Mark Your Calendars

Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013.

This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world.

This year, we’re upping the ante and doubling down our efforts to take the impact of the event to another level.

CrossFit Thermal is a registered affiliate supporting “LiftUpLuke” and this year the event will be on 9/23/2017.  Please join us for a great WOD and a great cause.


We’ll start class with a 21-15-9 triplet keep the dead lifts to a manageable load. Notice that the rep count for the double unders is different than the dead lifts and burpees. To start you’ll hit 21 dead lifts and 21 burpees, then 60 double unders, and so on…..

After breakdown we’ll be saving the final 15 minutes of class to work on handstand progressions. If proficient, use option “A”, if not, consider where you are and whats holding you back. Work with a coach to develop a custom approach for over coming your weakness.

For Time

Dead lift 185/125
Burpees over Bar

Double Unders


Take 15 minutes for Kipping Handstand Push-ups practice

A. complete 3 sets for total reps and record (rest as needed)
B. Treat it as an EMOM and complete 1-5 reps about every other minute
C. Use the time to improve skill and strength for this movement


For strength today, we’ll be hitting 3 heavy sets of 5 on the back squat. Increase weight on each successful set, be strict with depth today, all reps must be below parallel.

For our met-con today, we have a repeat member WOD from one of long term members. Tanya has been with us since the early days and its still a privilege to watch her grow as an athlete day in and day out.


Back Squat


“Tanya’s Tens”
AMRAP in 10 minutes:
10 jumping pull-ups
10 air squats
10 sit-ups
10 Russian KB swings, 53/35#

Rx + sub pull-ups for JPU

Labor Day Friends and Family, Schedule and Fall Hours

This coming Monday 9-4-17 is Labor Day and we’ll be hosting a Friends and Family workout.  Join us at 10am for “Badger” a hero with infinite scaling options for all levels.  Stick around for some grilling and fun after the workout.  Since this is a friends and family event, please feel free to bring anyone you’d like who wants to try CrossFit and have some fun.

Fall Fridays at Thermal

Starting 9-8-17 Friday afternoon 5:30 WOD is back.  Open gym Fridays will move to 6:30pm where attendees will have the option of doing the house WOD or using the open gym.  Sign-ups are still required for both.

Monday 9-4-17 Labor Day schedule

Doors open 9:00am – Open gym, mobility

10:00am “Badger”

3 Rounds for Time

30 Squat Cleans (95/65)

30 Pull-ups

800M Run


11:00am Grill

1:00pm Close for the day



Classic engine burning benchmark to start the week  Don’t miss out on this one.

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

“Fight Gone Bad”

3 Rounds 5 minutes on 1 minute off

Push Press (75/55)

Box Jump 20″ (all athletes)

Wall Ball Shots (20/14)

Sumo Dead lift High Pulls (75/55)

Calorie Row

*coaches note – athletes may start somewhere other than push press, but must move in this order.




Like the classic benchmark “Cindy” except in an EMOM format. See how far you can get on the minute, then when you bail out, make it an AMRAP in the remaining time.  Or if you’ve gotten far enough 15+ rounds, you may choose to bail out, depending on level of intensity.


EMOM x 30
5 Pull-ups
10 Push-ups
15 airsquats


At the call of 3,2,1 GO, athlete one will storm through the barbell movements then jump on the rower, while athlete 2 rests. They will alternate rounds in this fashion for 20 minutes. On minutes 4, 8,12 and 16. Athletes will stop and complete 40 synchro bar hops before continuing to work the AMRAP. Use the rower or bar as space allows for jumping.

* coaches note – one bar per team is ideal but not required.
* no more than one bar per athlete is required

AMRAP in 20 minutes

In Teams of 2

Using You Go I Go Format

10 Shoulder to Overhead (115/75)
10 Dead lifts (115/75)
10 / 8 Calorie Row

w/ 40 synchro Bar hops E4MOM


Congratulations to Smurf and his wife to be, Gabrielle. Take on today’s workout in celebration of tomorrows wedding!

For Time
8 power cleans (135/95)
200m run
26-Kettlebell Swings
200m run
200m run
26 Handstand Push-ups
200m run
8 power cleans (135/95)


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