Thrive Strength & Training

🚨 MARK YOUR CALENDARS 🚨

WOD WARS 2026

🗓️ Saturday October 24 2026
📍 Thrive Strength and Training
👀 workouts to be released soon

⬇️⬇️ tag your comp partners below

Let’s talk Toes to Bar 🦶

Our athletes took on “100 toes to bar” challenge last week.

This movement can be one of the most valuable core movements in functional fitness when executed correctly!

But it’s so much more than just developing strong abs. Here are some other ways that this movement can help with your overall fitness:
▪️abs, hip flexors and lower back work together to stabilize while moving - this helps with other lifts and gymnastics skills.
▪️when hanging for this many reps, forearms and shoulders are spending a lot of time under tension and we all know what that means- they’re getting stronger. This means pull ups and other grip intensive movements like barbell cycling are also getting stronger.
▪️raising your legs back in forth in this wide range of motion strengthens those hip flexors and helps with mobility, beneficial for running and jumping!
▪️overall metabolic condition benefits greatly as heart rates can spike almost immediately during this movement

Still working on toes to bar? No problem! This movement is infinitely scalable: knee raises, leg raises and heels to heaven to name a few! Set those toes to bar goals and keep on workin’! ⭐️

What are some other movements you’d love to test as a “100 challenge”?? 👀 ⬇️

Let’s talk Toes to Bar 🦶 Our athletes took on @thecrossfitmayhem “100 toes to bar” challenge last week. This movement can be one of the most valuable core movements in functional fitness when executed correctly! But it’s so much more than just developing strong abs. Here are some other ways that this movement can help with your overall fitness: ▪️abs, hip flexors and lower back work together to stabilize while moving - this helps with other lifts and gymnastics skills. ▪️when hanging for this many reps, forearms and shoulders are spending a lot of time under tension and we all know what that means- they’re getting stronger. This means pull ups and other grip intensive movements like barbell cycling are also getting stronger. ▪️raising your legs back in forth in this wide range of motion strengthens those hip flexors and helps with mobility, beneficial for running and jumping! ▪️overall metabolic condition benefits greatly as heart rates can spike almost immediately during this movement Still working on toes to bar? No problem! This movement is infinitely scalable: knee raises, leg raises and heels to heaven to name a few! Set those toes to bar goals and keep on workin’! ⭐️ What are some other movements you’d love to test as a “100 challenge”?? 👀 ⬇️

26.3

12 burpee over bar
12 cleans
12 burpee over bar
12 thrusters
(X2)
… increasing weight for three sets!

Which Open workout from this year was your favorite? 👀 ⬇️

26.3 12 burpee over bar 12 cleans 12 burpee over bar 12 thrusters (X2) … increasing weight for three sets! Which Open workout from this year was your favorite? 👀 ⬇️

We spent Saturday working on some different skills and slowing down - well most of us, there were a few foot races but a class isn’t complete without a little friendly competition!

🪩 Coach ‘s Choice :

30 min EMOM

Min 1: 100ft KB A-carry
Min 2: 15 heavy KB sumo high pull
Min 3: 10 hanging MB knee raises
Min 4: 5-10 HSPU or 10 heavy DB z-press
Min 5: rest

Which stations were your favorite? 👀 ⬇️

We spent Saturday working on some different skills and slowing down - well most of us, there were a few foot races but a class isn’t complete without a little friendly competition! 🪩 Coach @sammi_mctavish ‘s Choice : 30 min EMOM Min 1: 100ft KB A-carry Min 2: 15 heavy KB sumo high pull Min 3: 10 hanging MB knee raises Min 4: 5-10 HSPU or 10 heavy DB z-press Min 5: rest Which stations were your favorite? 👀 ⬇️

No equipment? No problem! 🤷🏻‍♀️

50 sit-ups
40 pull-ups
30 push-ups
20 toes-to-bar
10 wall walks

No barbell. No dumbbells. Just you!

This one starts core-heavy, tests your pulling capacity and challenges your pressing endurance. By the time you hit those wall walks… it’s just about mental toughness!

Bodyweight definitely doesn’t mean easy!

What are some of your favorite body weight movements? Leave them below ⬇️

No equipment? No problem! 🤷🏻‍♀️ 50 sit-ups 40 pull-ups 30 push-ups 20 toes-to-bar 10 wall walks No barbell. No dumbbells. Just you! This one starts core-heavy, tests your pulling capacity and challenges your pressing endurance. By the time you hit those wall walks… it’s just about mental toughness! Bodyweight definitely doesn’t mean easy! What are some of your favorite body weight movements? Leave them below ⬇️

This week’s workout incorporated a movement that can be a bit underrated!

For time:
150 medball cleans
Starting at 1:00 do one wall walk on the minute

💪 Medball Clean
▪️builds power,coordination and conditioning
▪️teaches triple extension (hips, knees and ankles)
▪️reinforces movement pattern needed for barbell cleans
▪️improved timing and coordination - helps athletes get comfortable dropping under and catching in a squat
▪️because the load is lighter, this is a good time to keep intensity high by cycling reps faster and building that anaerobic capacity
▪️reinforces good movement patterns: shrugging, keeping equiptment close to the body, upright torso, full squat depth

So what do you say- were you a fan of this movement? Leave your feedback below ⬇️

This week’s @streetparking workout incorporated a movement that can be a bit underrated! For time: 150 medball cleans Starting at 1:00 do one wall walk on the minute 💪 Medball Clean ▪️builds power,coordination and conditioning ▪️teaches triple extension (hips, knees and ankles) ▪️reinforces movement pattern needed for barbell cleans ▪️improved timing and coordination - helps athletes get comfortable dropping under and catching in a squat ▪️because the load is lighter, this is a good time to keep intensity high by cycling reps faster and building that anaerobic capacity ▪️reinforces good movement patterns: shrugging, keeping equiptment close to the body, upright torso, full squat depth So what do you say- were you a fan of this movement? Leave your feedback below ⬇️

We can always count on Coach to give us an equally creative and hard workout on her Saturdays!

Check out this upper body gauntlet ⬇️

Partner You Go, I Go — 4:00 ON / 2:00 OFF

Block 1
A. 40 KB Swings (53/35) → Max Cal Row
B. 50/40 Cal Row → Max KB Swings

Block 2
A. 40 Bench Press (115/75) → Max Cal Row
B. 50/40 Cal Row → Max Bench Press

Block 3
A. 40 Alt. DB Sn**ch (50/35) → Max Cal Row
B. 50/40 Cal Row → Max Alt. DB Sn**ch

So which station was your favorite? Kb swings, bench press or dumbbell sn**ch? 👀👀

We can always count on Coach @annamcvay to give us an equally creative and hard workout on her Saturdays! Check out this upper body gauntlet ⬇️ Partner You Go, I Go — 4:00 ON / 2:00 OFF Block 1 A. 40 KB Swings (53/35) → Max Cal Row B. 50/40 Cal Row → Max KB Swings Block 2 A. 40 Bench Press (115/75) → Max Cal Row B. 50/40 Cal Row → Max Bench Press Block 3 A. 40 Alt. DB Sn**ch (50/35) → Max Cal Row B. 50/40 Cal Row → Max Alt. DB Sn**ch So which station was your favorite? Kb swings, bench press or dumbbell sn**ch? 👀👀

Snow day?? s(NO)w problem! ❄️

7 rounds
2:30 on | 2:30 rest
2 wall walks
4 dumbbell hang sn**ch > lunge
6 dumbbell shoulder to overhead
10/8 bike cals

How did you strategize this one? 👀 ⬇️

Snow day?? s(NO)w problem! ❄️ 7 rounds 2:30 on | 2:30 rest 2 wall walks 4 dumbbell hang sn**ch > lunge 6 dumbbell shoulder to overhead 10/8 bike cals How did you strategize this one? 👀 ⬇️