As a class you’ll have 20 minutes to complete the barbell cycling work prescribed. Rest as needed rotating on and off of bikes as they become available. CJ should be unbroken for all sets, scale to an appropriate weight for your level. Score is your slowest time for the day. When the clock hits 20:00 you’ll start 1/2 of Chelsea which is an EMOM. Each minute for 15 minutes you’ll complete 5 pull-ups 10 push-ups and 15 squats. Your score is how many rounds your completed on the minute. Barbell Cycling On the 0:00 for 4 total sets 8/6 Calorie Assault Bike 10 Clean and Jerks TNG (115/75) rest as needed between sets to insure 90-100% efforts on each sprint On the 20:00 “1/2 Chelsea” EMOM for 15 minutes 5 Pull-ups 10 Push-ups 15 Air Squats do all three moves on each minute  Read more

Double up on Met-cons today since we’re doing partner WODs. For the snychro burpees both athletes must have chest to deck at the same time for a rep to count. On calorie row, alternate every 10 cals. Back Squats and HSPU may be partitioned at will. After recovery you’ll be hitting a workout from this weekends Brawl in the Fall at CFKOP. Partner 1 completes the entire couplet then partner 2 goes. This is “You go I go” for the full 8 minutes. Sprint it out and get max rounds and reps! In teams of 2 for Time 50 Synchro Burpees 60 Calorie Row (alt every 10) 50 Back Squats (135/95) 40 Handstand Push-ups rest at least 8 minutes AMRAP in 8 minutes 35 double-unders 10 thrusters 65/95Read more

Two sets at 55%, two at 65% and another 2 at 75%. Starting from the ground, pull to knee and pause – “one one thousand, two one thousand”, pull to mid though, pause then pull to pockets and pause a final time. After the final pause, lower the bar to the ground, re-engage the bar and hit a full squat snatch. The purpose of this drill is reinforce positional awareness. Your bar path during the snatch should be exactly the same as it is during the pause rep. Snatch Work 3 Pause + Squat Snatch (1+1) 55% x (1+1) 55% x (1+1) 65% x (1+1) 65% x (1+1) 75% x (1+1) 75% x (1+1) Conditioning 21-15-9 Dead lifts 185/125 Box Jump Overs (24/20) Toes to BarRead more

10 Rounds for Time 4 Bar Muscle Ups 6 Shoulder to Overhead (115/75) 9 Kettlebell Swings (53/35) 25 Double Unders 26 minute capRead more

    It’s official, the weather is colder, leaves are falling, football season is in full swing and the best coffee blends are out!  Winter is on the way, and so is the Holiday season.  Please join CrossFit Thermal in ringing in the Holidays by participating in these early winter events.  We’ve got one event to help others and one to help ourselves! CrossFit Thermal & Philabundance Food Drive – Bring in some canned goods and non perishable items to be collected and donated to those in need this winter.  Let’s pull together and make the Holidays brighter for some less fortunate folks in our area.  Most of us don’t worry about where our next meal is coming from, but for some people not so far away, that thought is a reality.  We’ve got boxes set up in the back by the changing rooms, please help if you can. Santa’s...Read more