Use a heavier KB weight than you normally would for workouts, even if you need to do Russian swings (to eye level). We want to practice swinging a heavier bell so it gets easier over time! Try not to use the run as “rest” – actually run! 5 rounds for time: 400m run 20 wall balls, 20/14# 15 KB swings, 70/53#Read more

The sumo deadlift starts with your feet wider than squat width and a very upright torso. Compared to a conventional deadlift, you’ll be using much more of your glutes for this. Many powerlifters prefer this technique over a conventional deadlift because the bar doesn’t have to travel as far off the ground. These sets of 3 are touch-and-go – no resets in the bottom. The metcon should be treated as a sprint – a quick 500m row, 30 burpees as quickly as you can, and then 20 power cleans. Strength Sumo Dead lift 3,3,3 Conditioning For time: 500m row 30 burpees 20 power cleans, 135/95#Read more

Use the beginning of class to work on mobility for the handstand push-ups and overhead squats. Since this is a longer time domain, don’t go out of the gates in a full sprint – find a good pace for the movements and settle in. Scale HSPUs to things like wall walks, pike HSPUs on a box, stinkbugs, etc. Weight for the overhead squat should be manageable enough to do all 7 unbroken, or two sets at most. AMRAP in 17 minutes: 7 HSPUs 14 KB swings, 53/35# 7 OHS, 95/65# 14 box jumps, 24/20″Read more

We’re gonna kick it old school with an OG CrossFit Thermal Happy Hour! Please join us on September 30th, at 6:30pm at Tierra Caliente, on Fayette St in Conshohocken.  We love to workout together, but once in a while we need to just shut it down and have some fun.  Come by and meet Roberto, the best Margarita slinger in Conshy! Happy hours are a great way to get to know members of the community that you might otherwise not see on a regular basis.  Please feel free to bring friends and relatives if you’d like, this is going to be an awesome time. In addition, the Happy Hour celebration will serve as the kickoff party for our Fall Nutrition Challenge. This year will be the best yet with an interactive format and prizes! We hope to see everyone there!Read more

This is a workout from the upcoming “Girls on Girls V” competition this coming weekend. Come out and support our two Thermal teams: Courtney/Kelli and Jess/Kate! At the call of 3-2-1-GO!, Partner A will complete 4 Pullups. Partner B will complete 4 Barbell Thrusters and Partner A will complete 4 Burpees. For the remainder of minute one, both partners will rest and change positions. In minute two, Partner B will complete 5 Pullups, Partner A will complete 5 Thrusters and Partner B 5 Burpees. Both will rest until the end of the minute. Teams will continue this pattern, incrementing each movement by one rep each minute, until they cannot complete the required reps in that round. Teams will finish at different times and the maximum amount of time any team will be on the floor will be ten minutes. “Hurry Up!” In partners, 10 min AMRAP/EMOM Partner A: 4 pull-ups...Read more