Last week we hammered the lower body, so today we’re going to balance that out for the upper body beasts of the box. “Lynne” is a benchmark workout where you will try to get as many bodyweight bench presses (scale weight accordingly) as possible, then immediately get on a pull-up bar and do as many pull-ups as you can. You should treat each as a true max effort – no gaming the system! If you need to scale, do so in order to get about 10-15+ of each movement in the first round. An exception to this is if you want to Rx this and simply see what you’re capable of. “Lynne” 5 rounds not for time: ME bench press, bodyweight ME pull-upsRead more

There will be tons of resources available to you during this season’s Nutrition Challenge; here is the first one!  Thanks Coach Kate… Not sure what to eat during the nutrition challenge?  Want to try something new but unsure if you will like it?  Here is your chance to experiment and share your favorite meals!  Kate is hosting a potluck style party on Sunday, October 11th at 12:00.  The Eagles game will be on and significant others/children are welcome.  Bring a dish you have been enjoying during the challenge along with a copy of the recipe.  Kate lives only 3.5 miles from Thermal in Plymouth Meeting – it is close enough to walk! 😛  Her address will be posted at the gym.  Please RSVP on FB or on the sign in the gym to receive the address.  Hope to see you there!Read more

To find your 1RM jerk, focus on staying upright in the dip and using your legs to drive the bar off your shoulders. Once the bar gets to your forehead, punch under it and lock those arms out. Power jerks or split jerks are options for today. The metcon is short and sweet but you’ve got to do it twice!! – You’ll be going against a 7 minute clock each time and you’ll need to hit a 400m sprint and 30 burpees. Who can finish under 5 minutes? Under 3??  You have the full 7 minutes each time to complete the prescribed work, if you finish ahead of the clock, then you earn rest.  If not, you’ll have to start the second round immediately at the 7 minute mark.  Good luck. Strength Take 20 minutes to finds a 1 RM Jerk for the day Conditioning 2 rounds, each against a...Read more

Today you will do the metcon FIRST, then the strength portion SECOND. We are going to spend 8 minutes doing the AMRAP, then immediately pair/triple up and take 15 minutes to find a 1RM front squat. If there are large classes, coaches may run slightly over that time at their discretion. For the metcon, do full cleans. Conditioning AMRAP in 8 minutes: 5 cleans, 155/105# 10 toes to bar 15 wall balls, 20/14# Strength Take 15 minutes to find a 1RM Front Squat for the dayyRead more

For this team workout, you’ll do the runs together, but you will split up the work anyhow with one person working at a time. The work does not have to be equal; play to each other’s strengths. For burpees over bar to count, both feet must leave at the same time and land at the same time (no skipping over). You do not need to clap while going over, nor do you need to open your hips completely. In teams of 2 for time: Run 400m (together) 40 deadlifts, 225/155# Run 400m (together) 80 burpees over bar Run 400m (together) 40 deadlifts, 225/155# Run 400m (together)Read more