We’re working on snatch form today guys, use this as an opportunity to dial in anything that is off with your snatch technique.  Maybe its your footwork in your landing, maybe you’re not getting your elbows up in the second pull?  Take about 20 minutes to work form and if you’re feeling good, go HEAVY!! Conditioning is a 10 minute AMRAP, go all out!  Try to string big sets of KB swings, and stay on the bar for T2B.  Scale double unders to 20 reps or 60 singles if needed. Strength / Technique Take 20 Minutes to find your 1RM Hang Snatch for the day Conditioning AMRAP in 10 Minutes of 40 Double unders 20 KB swings 55/35 10 Toes to BarRead more

On September 19, CrossFit Thermal will be joining over 400 other gyms participating in Lift Up Autism. What is Lift Up Autism? Two years ago, on October 19, 2013 Josh Everett, TrainHeroic, and the more than 350 boxes in the CrossFit community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called Lift Up Luke. This “competition for a cause” specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world. This year, we’re upping the ante and doubling down our efforts to take the impact of the event to another level. Join us at the 9 & 10am classes as we perform a special WOD, “Luke” 5 MIN AMRAP 4 Power Cleans: 155...Read more

For Strength today, build up to a heavy 5 rep back squat. If you’re feeling good, go for a max! If not, do work and hit sets with increasing weight focusing on form. Conditioning is a 12 minute AMRAP of rotating stations. You’ll have :45 at each station each round to accumulate as many reps as possible. After :45 seconds, you’ll have :15 seconds to rotate and prepare for the next movement. You’re only rest will be the rest you build in for yoursellf and your fifteen seconds of rotating. Shoulder to overhead weight should be light and you should be easily able to do sets of 10 unbroken. Your score will be the total number of reps over the entire 4 rounds (12 min). Strength Back Squat 5,5,5,5 Conditioning 12 Minute Rotating AMRAP Burpee Pull-ups Calorie Row Shoulder to Overhead (95/65)Read more

For strength, build up to about 70-80% of your power clean, and use that weight across all sets.  Every minute  for 12 minutes complete the complex for one set.  For conditioning lighten the bar to what you might use for a “Fran’ style WOD and try to go unbroken on the thrusters. Strength EMOM for 12 minutes 1 Power Clean + 1 Push Press Conditioning For time 3 Rounds of 20 Thrusters (95/65) 400M RunRead more

Come out and support Team Thermal Saturday morning at 9:00am (we’ll be there earlier) and running all day at CrossFit Generation.   Look for our tent and a bunch of people having too much fun in their thirties!!! Location – 417 Caredean Drive Horsham, PA 19044 Use the first 15 minutes of class today to work on pull-up progressions. If you are proficient with pull-ups, you can always get better. Try using a weight vest or working on C2B. For conditioning we have a triplet of deadlifts, KB swings and Wall Balls. Keep the dead lift weight light enough to rep, but not necessarily go unbroken. Strength Pull-up progressions / skill work Conditioning 21-15-9 Deadlifts (185/125) KB Swings (55/35) Wall Balls (20/14)Read more