Find a new 1RM push press from the rack. Since we’re looking for a push press, be sure to not re-bend your knees in a jerk fashion. The clean and jerks in the metcon are “Grace” style – power clean and jerks. Can anyone do this unbroken?? Strength 1RM Push Press Conditioning For time: 15 clean and jerks, 135/95# 30 pull-ups 12 clean and jerks, 135/95# 24 pull-ups 9 clean and jerks, 135/95# 18 pull-upsRead more

Here at CrossFit Thermal, we’ve been training all year for a chance to see what we are really made of.  No, I’m not talking about the CrossFit Open.   I’m talking about what happens after the Open ends.  You are beat up from weeks of giving your all (genetically).  You are proud of yourself for getting through five weeks of tough workouts with 75 of your closest friends.  Your competitive spirit has grown, and now there’s no going back.  The only logical thing to do is to join our CFT Kickball team as we defend our title as the Conshy Sport & Social Club’s Kickball Champions! Last Spring, Thursday night was kickball night, as 15 brave ‘soles’ joined in our inaugural season with CSSC.  We stepped up to the plate to represent Thermal by finishing the season 8-1 with our only loss coming to the team we ultimately defeated in the championship...Read more

EMOMs are great to work on skills so today we’re going to focus on HSPUs, knees-to-elbows, and double unders. If the rep scheme doesn’t work for you, then pick something reasonable and where you will have some rest each minute. Towards the end, this rest might decrease which is fine. Immediately after the EMOM is finished (at 21:00) then you’ll roll into a different metcon for time. It’s a sprint, so go hard! Conditioning EMOM for 21 minutes: M1: 7 HSPUs M2: 7 Toes to Bar M3: 25 Double Unders immediately into 3 rounds for time: 20 push-ups 20 sit-ups 20 air squatsRead more

If you want to be strong, you need to squat. Today we’re going for sets of 3. Stay under control and explode up out of the bottom. You may not go fast, but you have to think it.   Back Squat 3,3,3 Conditioning 4 rounds for time: 10 Pull-ups 20 wall balls, 20/14# 25 KB swings, 53/35#Read more

With 2016 in full swing, we want to continue making mobility and active stretching a priority at Thermal.  Everyone knows that being mobile is one of the keys to success in CrossFit.  CrossFit Thermal is happy to announce a partnership with “Our Yoga Home” of Conshohocken. We’re proud to be bringing Yoga into the box for an exclusive session from of Yoga Homes expert instructors.  We hope to see you all here for this awesome event.Read more