Take the beginning of class to get some heavy back squats in. Keep the working sets heavy (no huge jumps between) The metcon is 10 OHS, then 10 TTB; 9 OHS, then 9 TTB…all the way down to 1 and 1. Strength Back Squat 3,3,3 Conditioning For time: 10-1 overhead squats, 95/65# toes-to-barRead more

Can you lift AND run (with a partner)? Today’s workout will be 20 minutes from start to finish. You will work with the same partner from start to finish. At 0:00, you will do 60 clean and jerks, partitioning the work as you see fit. Use only one bar. There will be a time cap of 10:00, so if you finish before that, you get extra rest. If you don’t finish, add 1 second for every rep you didn’t complete. At 12:00, you will start the running portion. One partner runs 200m and then comes back to tag their partner who then runs. Alternate this way for a total of 8 minutes, trying to get as many laps as possible. Part 1 Partners: For time 60 clean and jerks, 135/95# (10 min time cap – add 1 second for every rep not completed Part 2 Partner alternating AMRAP in 8...Read more

For the first part of class work skill on the rings dips, and go for sets of 10 if you are proficient. You’ll pair that with a simple set of 10 KB swings, go unbroken! The metcon today is an interval workout, sprint sprint and sprint, and we promise to give you full recovery between each round. Record your slowest round in WODIFY. Alternating EMOM for 10 minutes: 1) 10x Ring dips 2)10x KB swings Conditioning Three intervals with full recovery between each Row 250M 10 Burpees 15 Air SquatsRead more

Joe grew up in Flourtown, PA and has always been an active participant in every sport that came his way. He was particularly drawn to the most physically demanding challenges, playing football as a kid all the way through college, learning to ski, snowboard, scuba dive, etc… if it was a challenge, he tried it! As he aged, his love of physical fitness grew as well as desire to keep his body in shape, so he ventured into the various fads, including spinning, and boot camps at the YMCA and LA fitness, but they did not satisfy. Then about 3 years ago, Joe was driving his son to Tee’s for baseball and he saw a couple guys working on the building. Having over an hour to kill while he waited for his son, he stopped and started chatting with Vinny. Yep, that’s right, Joe was the very first walk-in client...Read more

Please join us this Monday 9/5 for a CrossFit Thermal, Labor Day Celebration.  Starting at 10:00am we’ll have a fun filled team workout, and everyone is invited!  Please feel free to bring friends and family members even if they’ve never done CrossFit before. Stick around after the workout for a free cookout!  Hope to see everyone there!Read more