Yo, homie, you got the stuff? …I’mma, look down at my phone so no one notices…. Think of the first part of today’s workout more as a warm-up and skill practice rather than just getting it done as quickly as possible. Since we are working with lower volume than usual, you might want to challenge yourself to a harder progression of the HSPU than normal. The second part are sprint intervals. Record your fastest time as coaches yell out the times as you cross the 100m mark. Practice recovery and deep breathing between intervals. For time: 30 wall balls, 20/14# 15 HSPUs 20 wall balls, 20/14# 10 HSPUs 10 wall balls, 20/14# 5 HSPUs 6 rounds: 100m run rest about 90 sec.Read more

  The Thermal community is coming out in full force for our Happy Hour on September 30th!  Today we are proud to announce our sponsors for the event!  If you are thinking of buying or selling, the only choice is Entourage Real Estate located in Conshohocken and run by two of our very own members, Shawn and Anthony. Greg “Big Bear” Watson will also be in attendance as a lead sponsor for the event.  Greg heads up Gateway Funding and is your one stop go to guru for all of your mortgage and financial needs. Come out and mingle with all of Thermal, as well as get to know these guys at our Fall Happy Hour, September 30th at Tierra Caliente of Conshohocken!  Action starts at 6:30pm    Read more

Close grip bench press will work the triceps more since your hands will be closer than a normal bench grip. How close? Hands should be about torso-width so that at the bottom of the bench, your hands are pretty close to the sides of your ribs. Use a moderate weight for the deadlifts in the metcon. You should try to move consistently through these movements. Strength Close Grip Bench Press 5,5,5 Conditioning AMRAP in 12 minutes: 7 burpees over bar 7 pull-ups 7 deadlifts, 225/155#Read more

Start the week with an alternating EMOM of 2 high skill movements.  If you catch you’re snatches high, add an overhead squat.  If you’re proficient with T2B, go unbroken here, if not treat this is as skill time and start stringing em! The Metcon is a 10-1, 1-10 style workout.  You’ll do 11 reps total each round.  For example, when you do 7 power snatches, you’ll complete 4 box jump overs. Strength / Skill Alternating EMOM for 12 minutes: A) 2 snatches, heavy B) 10 toes-to-bar Conditioning For Time 10-1 1-10 Power Snatches (135/95) Box Jump Overs (30/24″)Read more

A 1 1/4 front squat is taken from the rack, then you go to the bottom of your squat, come up to just below or at parallel, then bounce back to the bottom and all the way back up. This trains coming up from the bottom of a clean. Do three heavy sets of three (which will really feel like six squats) Then get in teams of 3 and row as many meters as possible in 12 minutes. Switch off after every 150 meters and maintain the same order. Strength 1 1/4 Front Squats 3, 3, 3 Conditioning In teams of 3, row AMAP (as meters as possible) in 12 minutes.Read more