Warm Up:3 Rounds10 Band Pull Aparts 8 Ring Rows10 Banded Side Steps (5 each way)8 Kip Swings10 LungesWorkout:“Jackie”For time1000m Row50 Thrusters 45/3530 Pull-ups This workout is a huge test on how well you pace yourself. If you decide to go all out on that row, how well do you think you can recover for those...Read More

Warm Up:3 Rounds200m Run5 Medball Cleans5 Empty Bar Good Mornings5 Empty Bar Strict PressBefore the Workout:With a LIGHT barbell2 Rounds 6 Clean High Pulls6 Hang Cleans6 Front Squats**Between the warm up and the workout you will have time to build up to your working weight. ***Thunderbro finisher below the videosWorkout:Every 3 min for 30 Minutes1...Read More

Warm up:2 Rounds250m Row7 Ring Rows8 Burpees5 Dumbbell DeadliftsSkill Work:Rope Climbs-Check Out The Videos Posted BelowWe will go through several progressions and variations for this movement to help you figure out what progression will be best for you to use during the workout and where you are in line to get your first rope climb!Workout:13...Read More

Warm Up:Group Dynamic Warm UpElbow to HeelsHigh KicksToe TouchesKnee PullsUp Down ArmsArm Swings AcrossWorkout:7 Rounds For Time 400m Run 3 Power Snatches 155/115 INT-135/95 BEG-115/65These snatches should be done either unbroken or FAST singles. Even with being a moderate load there are only 3 reps per round. Partner version7 Rounds for time (use heaviest weight...Read More

REMEMBER if you are doing/redoing the Open workout you have from 8-10am to do so. Start the workout so YOU WILL NOT run over into the 10am class. Space will be first come first serve (mobility class will have some space reserved) and you will need to set up your own judge.8am Endurance:9am Mobility10am Class...Read More

OPEN WORKOUT SCHEDULE:-If you are not registered for the open it will still be the workout for you class, you just won’t need a judge to score your workout. –If you are registered we will set you up with a judge to verify your score. -Friday Night Lights will start at 4pm and we will...Read More

REMEBER THE 2020 CROSSFIT OPEN ANNOUNCEMENT OF 20.1 WILL BE TONIGHT! It’s not too late to register and join your fellow TH Fam who are signed up. Just CLICK HERE to register. If you have any last minute questions or concerns about it just ask a coach.Warm Up:12 Min EMOM6 DB Rows Each Arm10 DB...Read More

DON’T FORGET THE 2020 CROSSFIT OPEN STARTS FRIDAY!! Warm Up:2 Rounds10/8 Arm Only Cal Bike10 PVC Pass Throughs10 Wrist Rolls10 Elbow Circles10 Arm Up and BacksWith an empty bar go through 2 sets of 6 of each movementStrength Day:Shoulder Press 1-1-1-1-1Push Press 3-3-3-3-3Push Jerk 5-5-5-5-5RX-85% INT-75% BEG-65% Working those percentages from your max of that...Read More

Sign up for the crossfit open. It’s an awesome time for all skill levels. The most common thing I hear during the open is “I wish I would have signed up for the open, everyone else did.” Check out the post on the members facebook page to see what it’s all about or just register...Read More

The 2020 CrossFit Open starts this week! (20.1 Release is Thursday Night). If you are interested in signing up you can click here and register.Warm up:3 rounds100m Run10 Line Hops Each Leg8 Empty Bar Thrusters6 Knee Raises Workout:For time75 Double Unders/Singles75 Back Squats 45/35 BEG-35/1575 Sit-ups75 Double Unders/Singles75 Burpees75 Push Press 45/35 BEG-35/1575 Double Unders/SinglesIf...Read More