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

For the strength complex, you’ll do 1 deadlift, then a hang (squat) clean, then a full (squat) clean. For this, you must touch and go between the hang clean and clean (no dropping the bar, although you may regrip once you bring the bar back to your hips/thighs on the way down) Don’t be confused by the 9-6-3 or 21-15-9 rep scheme in the metcon – you are still doing 3 rounds. In other words, once you do your 3 front squats and 9 push-ups, you go back to the beginning and start over with 9 front squats and 21 push-ups. Those who need to scale should scale the weight for front squats (keep the reps) but scale the reps of push-ups to something like 15-12-9. Of course you may also modify the movement to a backpack push-up or elevated. Strength Deadlift + hang clean + clean 20 Minutes to...Read more

CrossFit Thermal – Endurance Today marks the last day of Club Endur for the 2016 season. It’s been a great year with tons of sweat, smiles and PRs. As a special treat for the last class we decided to try something different with the programming. One of the most vocal members on the Club Endur programming has been Courtney. For the last three years, she has been making the same comments – even going back to when Club Endur consisted of only two people, Courtney and Pavan. Usually her comments are along the lines of “Are you sure we need to do those extra 400’s??” or “I think you made a mistake in the programming because you can’t really expect us to run that much!”. Today, all programming comments should be directed to Courtney because we decided to let Courtney program the last Club Endur. Her favorite two types of...Read more