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

Every year (so far), there has been a repeat workout in the Open. While we never know what could happen, this is Coach P’s guess: a repeat of 13.1. Burpees must be to a target 6 inches from standing reach and snatches may be any way – power, squat, split, etc. We will warm up to a heavy snatch and then do this workout. Pick 3 weights to use (perhaps from suggested scaling) where that 2nd set is challenging, but doable, and the third set is fairly difficult. NOTE: At the end of each set of 30 snatches, the time should be noted. This is a special tiebreaker and we should get used to noting it in case it comes up in the Open. Open WOD 13.1: In 17 minutes: 40 burpees 30 snatches, 75/55# 30 burpees 30 snatches, 135/75# 20 burpees 30 snatches, 165/100# 10 burpees ME snatches, 210/120# in...Read more

Today’s workout is a barbell complex sandwiched between double unders and rowing. Keep in mind that you’ll want to go directly from your 12th deadlift into your 1st hang power clean and also your 9th hang power clean into your 1st jerk. Otherwise you’ll need to do extra reps just to pick up the bar. If you finish on the row, each calorie counts as a rep. “DT Sandwich” AMRAP in 25 minutes: 45 double unders 12 deadlifts, 155/105# 9 hang power cleans, 155/105# 6 jerks, 155/105# 20 calorie rowRead more

Find your max power snatch – pulling from the ground and landing in a quarter squat above parallel. Focus on bringing the bar into your hips instead of just ripping it straight off the ground. The metcon is a 10->1 triplet of box jumps, toes-to-bar, and push-ups for time. For TTB and/or push-ups, you might want to scale the number or movement to an easier progression. Strength 1RM Power Snatch Conditioning For Time 10-9-8-7-6-5-4-3-2-1 box jumps, 24/20″ toes-to-bar push-upsRead more