2017 will be our fourth year as a CrossFit Affiliate, and we couldn’t be happier about how far we’ve come.  From the early days of tiny classes and limited equipment to the packed house Friday “nooners” we have now, we’ve always valued our community.  This Saturday we want to showcase that by holding a CrossFit Thermal anniversary workout!  A special workout, never done before will be released, so be ready for a tough morning!  Other than celebrating with us, there are a couple reasons you should attend this celebration.  We’ll be running heats throughout the morning, so you can show up anytime and you’ll be able to get the workout in.  Although we’re hoping for a nice turnout at 9am! Our workout will be run in CrossFit Open format.  If you plan on doing the Open this year, this will give you a sense of how we run things on...Read more

In college playing varsity Field Hockey I truly realized how much lifting was a part of being an athlete. We lifted in season to kept our strength up and out of season was where we really had to push ourselves. It was always exciting hitting a new PR in the off season. After my last season of Field Hockey I still kept going to the gym to get a good lift in to get stronger and keep the strength up I had built over the past 4 years. Then 3 years ago after graduating I moved down to Philly from Syracuse and had to find a whole new routine for working out. Not knowing about Crossfit at this point I just joined the YMCA and as many intramural sports as I could. I liked going to the more high intensity and lifting geared classes, but never really got the work...Read more

Start off with an alternating EMOM today. We’ll be working on strict pull-ups – do as many as you can with perfect form in about :40, then transition. The focus today should be on not breaking the hollow position during the pull. This movement is as much core as it is upper body. Start your engines on opposing minutes with burpees – try for 10 per minute. Score for this piece will be total strict pull-ups. The Met-con is an AMRAP in 12. Front squat weight should be light enough to complete in 1-2 sets. Scale double unders to be done in :30 or less. Skill EMOM x 10 A :40s Strict Pull-ups B: 10 Burpees (score pull-ups) Conditioning AMRAP in 12 minutes 30 Double Unders 10 Front Squats (115/75) 3 Rope Climbs  Read more

The bear complex must be done for 7 complete reps without putting the bar down. You can rest overhead, at the hip or in the front or back rack, but not on the ground. Take 20 minutes and find the heaviset you can complete for a set of 7. Conditioning is a test. With a partner you have 10 minutes to put in your best effort on these 3 movements rest as needed, rotate however you’d like, but you only get one shot at each move. Your score for this will be the total reps of the 3 movements combined – your partner will have the same score since it will be your reps + his or hers. One athlete works at a time – partners count reps for each other. Strength Take 20 minutes to find the heaviest lift you can of “Bear Complex” 1 Power Clean 1 Front...Read more

Take the first 15 minutes of class to get in some close grip bench work. Your hands should be narrower than usual, think about being a fist distance away from your chest at the bottom of the rep. Conditioning starts with a buy in of 750 on the rower, once that’s done you have 4 rounds for time. Scale muscle-ups to C2B pull-ups or bar muscle ups if possible. Strength  Close Grip Bench Press 3×5 use up to 70% 1RM Bench Conditioning Row 750 Then 4 Rounds for Time 12 Kettlebell Swings (55/35) 9 Box Jump Overs 6 Muscle-upsRead more