Get ready for the last week of Oak Strong! We will be testing our 1RM (or 5RM) back squats and shoulder presses on Thursday so plan accordingly. Of course you may test on your own in the Forge if you can’t make it Thursday, but we know the class environment is typically better for maxes....Read More

Pair up and work in teams of 2 for both parts today. Take the first 5 minutes to find a max broad jump. Measurement will be NFL combine style – start with toes on a line and jump with both feet leaving the ground at the same time. The distance measured will be from the...Read More

Today’s workout is courtesy of CF Grand View in Columbus, OH. Coach P had the chance to drop in and do this one. For skill work, do 1 rope climb every minute on the minute. Work in pairs if you need to. We will have the ropes over the pull-up bars for those that need...Read More

Today we have a chipper with a twist. Work through each movement, completing 50 reps of each before moving to the next one. Every minute you’ll have to stop what you’re doing and drop down for 2 perfect push-ups. Scale these to the modified version if you need to, but keep moving quickly. For Time...Read More

At one end of the gym we’ll have barbells set up in a staggered layout. When your heat is up, clean your barbell and quickly do 5 front squats. After the 5th rep, drop the bar and sprint through the suicide run. You may clean (full) your first rep if you choose and then add...Read More

Thermal is growing, and we couldn’t be happier about it.  In response to your requests for additional class times, we’re adding a noon class every Friday!!!  That means that for all of you “work from home” ers and you guys and girls that like to play hooky, we’ll be happy to accommodate you on Friday!...Read More

Today’s metcon is 6 individual 1 minute sprints. Complete AMRAP in each movement and take :30 rest before starting the next one. The :30 seconds is essentially time to transistion between movements. After the 3 movements are completed you will get exactly 3 minutes of rest, then repeat the sequence working for 1 minute again...Read More

Take a few minutes and find your starting (or target) weight for the snatches. During the EMOM, try to focus on being consistent and making all of your lifts look, feel, and sound the same. For conditioning, you’ll start with a 500M Row to get the lungs going, then immediately start working through the triplet...Read More

This week we’ll be announcing the winner of the CrossFit Thermal Fall 2015 Nutrition Challenge.  It was a tight race, so what I’ve decided to do was announce the runner up first. Let’s hear it for our second place finisher!  From the day time, and 4:30 crew, from the University of Drexel, from the camp...Read More

While you’re doing your Oak Strong, warm up and think about what you’ll do for your power cleans. For burpees over bar, no need to clap, but you do need to jump with both feet leaving the ground at the same time. You may face any way you wish. Today’s conditioning comes from the virtual...Read More