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

For conditioning today, let’s hit some fast intervals! Write down your times on the whiteboard then record your worst result in WODIFY. Dead lift sets must be unbroken… Strength Push Jerk 1 RM Conditioning 3 Intervals each for time 15/12 Cal Row 10 Dead lifts (185/125) 6 Burpees over Bar Record your worst time recover between roundsRead more

Classic style 21-15-9 workout today, borrowed from this years Masters of the Universe Competition. With heavier power cleans, you may need to break these sets up sooner than you’d like. On the easy moves (wall balls and bar hops) try to hit big sets.st Break down and rest, then we’re going to hit some accessory work to finish up. “The Take down” 21-15-9 Power Cleans (155/105) Wall Balls (20/14) Bar Hops Accessory Not For Time EMOM x 8 A. Strict Pull-ups (:30/30) B. Push-ups (:30/30)Read more