Thermal is growing, and we couldn’t be happier about it.  In response to your requests for additional class times, we’re adding a noon class every Friday!!!  That means that for all of you “work from home” ers and you guys and girls that like to play hooky, we’ll be happy to accommodate you on Friday! Starting next Friday 11/20, the Friday Nooner will be in full effect.  WODIFY will be updated and ready for sign-ups!  See you there! Stay tuned for an additional evening class announcement coming shortly!Read more

Today’s metcon is 6 individual 1 minute sprints. Complete AMRAP in each movement and take :30 rest before starting the next one. The :30 seconds is essentially time to transistion between movements. After the 3 movements are completed you will get exactly 3 minutes of rest, then repeat the sequence working for 1 minute again at each station. Strength Oak Strong Conditioning 1 Min ME c2b pull-ups 1 Min ME HSPU 1 Min ME KB Snatches(55/35) (L/R) Rest 3 minutes and repeatRead more

Take a few minutes and find your starting (or target) weight for the snatches. During the EMOM, try to focus on being consistent and making all of your lifts look, feel, and sound the same. For conditioning, you’ll start with a 500M Row to get the lungs going, then immediately start working through the triplet of power snatches, V-ups and double unders. For the snatches use a moderate weight, you should not be able to string sets of 5, if you’re scaling the weight, it should be heavy enough that you need to do singles. Double unders should take no longer than :45 seconds, scale to an appropriate number on those. Today we’ll be offering the option of RX+, for an added challenge, change the V-ups to T2B, this is only an option if it won’t slow you down. Strength EMOM for 10 minutes 2 snatches, ascending or static Conditioning...Read more

This week we’ll be announcing the winner of the CrossFit Thermal Fall 2015 Nutrition Challenge.  It was a tight race, so what I’ve decided to do was announce the runner up first. Let’s hear it for our second place finisher!  From the day time, and 4:30 crew, from the University of Drexel, from the camp of “Athletes who can’t double under”,  from the land of “people with serious WODIFY pictures” DOUGLAS JAMES MARTIN!!!!!! Doug crushed this seasons challenge, he kept awesome notes about what he was eating and how he felt from day to day.  Doug tested and retested his body fat and overall weight throughout the course of the event ending with a total weight loss of 8 pounds and 3.6 % body fat reduction.   Doug accomplished this in the midst of a bachelor party and several other out of town events.  If you see Doug in the...Read more

While you’re doing your Oak Strong, warm up and think about what you’ll do for your power cleans. For burpees over bar, no need to clap, but you do need to jump with both feet leaving the ground at the same time. You may face any way you wish. Today’s conditioning comes from the virtual competition that Megs and Cindy are participating in. This is a great conditioning WOD for everyone to tackle, and Megs and Cindy will need counters to verify their rep count! You will complete 1 power clean and one burpee, then 2 and 2 and so on for 7 minutes. Score will be total reps completed. Strength Oak Strong Conditioning AmRAP in 7 Minutes 1,2,3,4,5….. Power Clean (135/95) Burpee over BarRead more