Search Results for:



E2MOM for 4 Sets
Front Squat x 5 (75%)


Every 3 Minutes for 5 sets

Row 18/16 Calories
25 Air Squats
Shoulder to Overhead*

Rd1 10x (115/75)
Rd2 8x (135/95)
Rd3 6x (165/115)
Rd4 4x (205/145)
Rd5 2 x (225/155)

2018 Spring Nutrition Challenge

CrossFit Thermal is happy to announce the 2018 Spring Nutrition Challenge.  This challenge will be our biggest and best challenge yet.  Again this season we’ll be utilizing a structured system of accountability to ensure the success of all participants.  Additionally this challenge will be a lot of fun!  We’ll be doing weekly prizes and check ins to keep everyone engaged and attentive to their goals and the to challenge in general.  We invite everyone to join in and get ready for summer, and more importantly learn to create a lifelong sustainable relationship with food.

Everyone knows that we come in to gym every day to look good and feel good, but until you really dial in your nutrition you may only be scratching the surface.  Here at Thermal we are lucky to have an expert Nutritionist on hand as well as a group of dedicated coaches to guide you along the way.   We’re looking for people who want to learn and understand nutrition and experience firsthand what you’re capable of when you’ve got the right fuel your body.

 Nutrition Challenge Kick-off Meeting Thursday May 10th at 6:30pm.  Nutrition Presentation, Q+A at CrossFit Thermal

 Nutrition Challenge – May 14th through June 14th

Buy-In:  $20

*All money goes towards prizes

Monthly Grand Prize(s)

Rogue Fitness Gift Card

Lululemon Gift Card

*1 male, 1 female

*  Amount of Prize offerings subject to number of participants

Weekly Prize(s): (random raffle for everyone who is active in the challenge)

– Whole Foods Gift Card

– SFH Protein

– Wegman’s Gift Card

– Kettlebell Kitchen Gift Card

What you get:

-Support, Accountability, Motivation in a Facebook Group

-Grocery List(s)

– 15% off from Kettlebell Kitchen for the length of the challenge

-Meal/Recipe ideas

-Weekly Facebook challenges

-Weekly prizes—drawn at random

-Grand prizes



Paleo? This is not a strict paleo challenge, but a goal-oriented, sensible approach to your own nutrition. The main goals are to learn, have fun, and hold yourself (and each other) accountable in your nutrition. What’s good, what’s bad, and why? How do different things in your diet affect your body, your overall health, and performance? It’s ultimately about finding what works best for you and your goals, and making informed decisions about how you fuel your body.

Basic Guidelines:

-No refined, added sugars

-Focus on unprocessed whole foods, high quality fats + protein, vegetables, fruits and clean carbohydrates

-Focus on: workout performance, recovery, fueling properly

-Advise no drinking


Since we all have different nutrition goals a point system will help to determine the winner(s):

How to Succeed in the Challenge and WIN PRIZES:  Below are some suggestions on how to get the most out of the challenge.  Signing up and going “all in” with the challenge will yield the best results, so the more you do, the more you will benefit!  This is also a loose system for us to use in crowning the “winners”, there are no specific point totals for each activity, but participating, and supporting each other are the two biggest factors!

  1. Track Food on Monthly Basis
  2.  Before/After Pics, Weight, or Measurements
    1. Participate in Weekly Facebook Activity:
      1. Week one: Post three goals
      2. Week two: Post all your meals for one day
      3. Week three: Post a new recipe
      4. Week four: Post three struggles
    2. Attend Nutrition Presentation
    3. Weekly Food Prep (post picture for verification)


A classic benchmark workout today guys, lets get after it!!  Scale pull-ups as needed to maintain sprint intensity throughout this WOD.   For RX, make sure you chin clears the bar on EVERY rep!


3 Rounds For Time Run

Run 400M

21 Kettlebell Swings (53/35)

12 Pull-ups


Close Grip Bench Press



On an 18 Minute Running Clock

0:00 – 7:00
Moving at 70% Complete Rounds For Quality
12/10 Calorie Row
10 Push-ups
1 Shuttle Run

7:00 – 8:00 Transition

8:00 – 18:00
AMRAP in 10 Minutes
3 Power Snatches (135/95)
25 Double Unders
12 Toes To Bar


3 x 1 Turkish Get Ups (L/R)
Go For Quality increasing weight as needed


Start out with a 10 minute alternating strength EMOM!  On even minutes you’ll work pulling gymnastics strength using your choice movement for 5-10 reps.  If you’ve been hitting lots of ring rows, try some banded pull-ups or negatives today, or go outside the box and go with ring pull-ups or chin-ups!  On odd minutes you’ll hit 3 thrusters from the ground.  Each minute add some weight building to a heavy triple for the day.


Alternating EMOM x 10

A. Pulling Gymnastics Strength (5-10 reps)

B. 3 Thrusters from the Ground – use ascending weight and build to a heavy


AMRAP in 11  Minutes

5 Handstand Push-ups (RX+ 9 HSPU)

7 Front Squats (115/75)

9 Dead lifts (115/75)


3 Rounds Each For Time

Resting 3 minutes between each

25/20 Calorie Row

21 Burpees

15/11 Assault Bike Calories

12 Clean and Jerks (95/65)


Lets tackle an old school lady benchmark today!! This one is fun and HARD!! Lets go!!

Take 15 Minutes to Find a 1RM Overhead Squat

5 Rounds for Time
Run 400M
15 Overhead Squats (95/65)


4 Rounds for Time
25 Wall Ball Shots (20/14)
15 Dead lifts (165/115)
100M Plate Carry (45/25)

Cash Out
Your Choice Tabata

A. Plate Push-ups and Plate Curls
B. Assault Bike Calories and Sit-ups


Lots of moving parts today guys, we’ll get in and get right moving with a 6 minute piece designed to heat up your core temperature, and activate your mid line. Once thats we done we jump pretty much right into the WOD which has some heavy weight and some higher level skills. Once that’s done, we want to teach our bodies that we always have more left in the tank, go right into 4 minutes of alternating rowing. The mindset should be to go all out during the main WOD, don’t hold back thinking about the row portion.

For 6 minutes moving at 70%
Suitcase Carry x 4 Lengths LRLR
Row 14/12 Calories
1 Round Strict “Cindy”

Rest 2 Minutes Then
AMRAP in 12 Minutes
4 Squat Cleans (185/130)
8 Handstand Push-ups
4 Bar Muscle Ups

Immediately Following the 12 Minute AMRAP
In Teams of 2

AMRAP in 4 minutes

Calorie Row
(alternating every 10 calories)


Take a look at the video on the FB Page with your two mile turn around location. We’re taking you guys off the parking lot today, so be careful running , especially in the morning hours, or after 7:30pm. Not a big fan of running? Me either, but I always want to be able to run 2 miles, its a part of “fitness”, lets get it done today, don’t be a cherry picker!

Against a 40 Minute Clock complete the following

“Throttle Test 2”
Run 2 miles

In remaining Time

Find a 1RM Clean and Jerk



Scroll to Top