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Lots of skill today guys, SCALE as needed.  Start out by working rope climbs, do two if you can, otherwise scale to 1 climb or 3:1 rope pulls.  Today’s metcon is longer than yesterday at 14 minutes, choose a weight for the hang cleans that you can do in no more than 2 sets.  Bar muscles ups – YUP, we gotta do em.  If you can’t get it, go with c2b pull-ups or other pull-up variations – no dips today. Alternating EMOM for 8 minutes A. 2 Rope Climbs B. Calorie Row 12/10 AMRAP in 14 minutes 12 burpees 9 Hang Power Cleans (115/75) 6 Bar Muscle Ups
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For Strength today, we’ll be doing a complex from the rack.  Complete 3 push presses, then 1 jerk (read: 3+1).  Be sure not to jerk one of the push presses, as this will be a common fault.  For the met-con, buy in with 75 double unders then fly through the 21-15-9 sprint.  Each leg counts as a rep for the lunges. Strength Take 20 minutes to find a heavy complex of Push Press + Push Jerk (3+1) Conditioning For Time 75 Double Unders 21-15-9 Shoulder to Overhead (95/65) Front Rack Lunges
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Strength Front Squat 5×5 (75% 1 RM) Conditioning 3 Rounds For Time 15 Kettlebell Swings (70/53) 30 Wall Balls (20/14) 15 Push-ups
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Starting at a young age TJ was always interested playing sports and growing up he tried everything from soccer and lacrosse to gymnastics. Throughout high-school he stuck with football, basketball, and baseball and despite having the opportunity to play football in college he decided not to pursue collegiate level athletics. After joining a fraternity and gaining and retaining the freshman 15 for all 4 years, he decided to start working out seriously after graduating college. Bouncing around a few typical gyms (LA fitness, Retro fitness, etc) yielded little to now results. Living outside of Philadelphia he decided to supplement the gym by joining sport and social leagues. After belonging to a gym, playing in a flag football, basketball, and dodgeball social leagues simultaneously and still not seeing his strength and conditioning improve, he knew he had to make a change. After doing some research of crossfit gyms nearby work he...
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You might notice some changes in our programming as we shift into a new phase of training beginning tomorrow.  For example tomorrow we’re introducing “bucket” style structured gymnastics work.  We’ve done stuff like this before, but in case you don’t know, here is how to use it when you show up to Thermal. There are four “buckets” tomorrrow A,B,C, and D.  Most of you will fall into one of these buckets, simply look at the options and chose which bucket is appropriate for your experience and ability.  Some of you may need variations of the prescriptions, but those changes will be simple for our coaches to put in place for you.  If you’re not sure where you land – ask your coach, we see you guys everyday and we’ll know where you land. The reason behind this is that as coaches we find that more “work” gets done when we...
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