Josh Everett, TrainHeroic, and the CrossFit™ community rallied together in spectacular fashion to support the Autism community in a worldwide workout event called LiftUpLuke on October of 2013. 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. 5 MIN AMRAP 4 Power Cleans: 155 lbs. men/105 lbs. women 24 Double Unders 10 Pull-Ups With plenty of class time left, we’ll follow this up with something fun and challenging, but we’ll keep that a secret for now.Read more

For Strength today, lets work some bench press. Take 15 minutes and hit at least 3 heavy sets of 5 reps. Be sure to take a few warm-up sets before you actually begin your working sets. The conditioning segment is longer in duration but with small sets all around. There is a hard cap of 22 minutes here, so move quickly. This WOD will not be finished by all, and thats ok, add one second to your time for every rep owed. Strength Bench Press 5,5,5 Conditioning 10 Rounds for Time 10 Kettlebell Swings (53/35) 8 Handstand Push-ups 10 Wall Ball Shots (20/14) 8 Toes To BarRead more

With September coming to a close, lets look at all the exciting things we’ve got going on in and around the gym in the coming weeks.       Kickball Season is underway and Team Thermal are looking for their first win tonight.  Games are Thursday Evenings at either Miles Park, 303 Germantown Pike, Lafayette Hill or Plymouth Whitemarsh High school.  Check in with the members FB page for game times weekly.  Even if you’re not on the team its a nice night out in the Fall to come by and check out a game.  CowShare for this season is almost full but you still have a chance to get in, just bring a $50 deposit to Vin ASAP.  Details are here  This Saturday is our annual “Lift Up Autism Event” and we’d love for everyone to be there.  We’ll be running “Open Style” heats and holding some fun team...Read more

Think of an EMOM workout but instead you’ll have 3 minutes per segment. Treat each 3 minutes as about an 80% sprint taking no more than 2 minutes per movement (or combo). 70% is a guide for the clean but it assumes that you have a relatively heavy clean. New athletes, or folks still working out technique on the clean may need to go above or below 70%. Use a weight that you can move consistently well, but is still challenging. Every 3 minutes for 27 minutes A. Run 400M B. 3 Hang Squat Cleans (70% 1RM) + 10 lateral burpees over the bar C. Row 500MRead more

Revisiting one of our original member WODs. “Nick” “Nick” 4 Rounds for Time: 1 muscle up 8 push presses, 95/65# 9 pull ups 11 box jumps, 24/20″ 24 double unders Recover Tabata Air Squats Tabata Sit-upsRead more