Spend 15-20 minutes and work through two working sets of 5 shoulder press and three working sets of 3 shoulder presses. These do not need to be maxes unless you’re feeling it. The metcon is a throwback to the CrossFit Open – 15.1. For those that did this workout back in the spring, you can compare your score. If you didn’t get the chance to do the Open, then you’ll get a taste of what’s to come in a few months. Deadlift and snatch weight should be the same. CrossFit HQ said the scaled version of this is 15 hanging knee raises, and 85/55# for the deadlifts and snatches. They also said the snatches for scaled could be “ground to overhead” meaning clean and jerks were allowed. You may use this suggestion or another appropriate scale for you as usual. Strength Shoulder Press 5, 5, 3, 3, 3 Conditioning Open...Read more

On the heals of the Girls On Girls WOD 2 announcement, there has been a lot of chatter about the weights being heavier that expected.  In some cases the weights might mean that our women need to hit some PRs, and fast.  What can we do about it?  With less than 6 weeks, its tough to put on a huge amount of raw strength and power, that kind of thing takes a long dedicated effort over a larger period of time.  We’re obviously gonna keep working on that in our CrossFit Classes day to day, but there is something else we can do.  We can get faster and better – RIGHT NOW.  Most of us aren’t limited by raw strength in the Oly lifts, its usually a technique or speed issue.  There are a few tweaks that some of you can make to your lifts that will elevate you from...Read more

Jesse’s journey to Crossfit Thermal is pretty unique…He was raised in Hawaii until the age of seven, when his parents separated. He then moved back east to Delaware with his mom and ultimately spent the school years on the east coast in various states and his summers in Hawaii with his father. While in Hawaii staying active and healthy was easy. A good portion of everyday was spent in the ocean, surfing, swimming, SCUBA diving, body boarding etc. Later in high school he joined both the cross country and track teams and became an avid runner. Post college he moved to Philadelphia for work and fell off the proverbial fitness wagon. By the age of 25 he had stopped any type of physical activity and tipped the scales at 200lbs. At this point a friend of his introduced him to P90X. 90 days later he had shed 35lbs and reignited...Read more

For strength, work up to a heavy set of 5 – this might be a max or just relatively heavy depending on how you’re feeling. The metcon is an alternating tabata – Round 1 is pull-ups, round 2 is wall balls, round 3 is pull-ups, etc. for 16 rounds. Your score is total reps across all 16 rounds. Strength Bench Press 5,5,5 Conditioning Alternating Tabata (20 seconds on, 10 seconds off for 16 total rounds): Pull-ups Wall balls, 20/14#Read more

Get into groups of 3 – each of you will start at a different station and try to accumulate as many reps as possible. Clean and jerks are “Grace” style – power cleans and push presses or push jerks. KB step ups are holding a kettlebell anyhow and stepping up on a box. After 60 seconds, switch stations. Your score is the total amount of reps accumulated, so figure out how your team will keep track of numbers! In teams of 3, ME in 60 seconds at each station for 12 rounds: Rowing (calories) Clean and jerks, 135/95# KB step ups (53/35 to 24/20″)Read more