Skill work to start the day today with Turkish Get-ups; a good test of core strength, balance and coordination. For conditioning, lets storm through 3 rounds of dumbbell and body-weight movements. Not enough volume in the met-con?  Go for RX+ and complete 4 rounds for time! Skill  Turkish Get-ups Take 15 miutes to practice using both arms 3 Rounds for Time 20 Dumbell Snatches (L/R) (50/35) 20 Pull-ups 10 Cal Row/ Bike 10 Clapping Push-upsRead more

For today’s strength work, we’re going for capacity! You’ll be hitting 5 sets of 10 push jerk with only :30 between sets. Use a weight that you think you can succeed with, as you will have an opportunity to add weight later in this phase. Don’t try 115/75 and only get 2 sets in. Scale smart and go for CAPACITY.  This is similar to last weeks push press work – keep that in mind. Our Met-con is a variation of “Grace” using a heavier weight and requiring that you squat each rep. (no jerks) Stay consistent and keep moving, landing in a good position on each clean will make a huge difference. “Titan Day 6” Push Jerk Madness 5 x 10 (115/75) For Time 30 Squat Cleans (185/125)Read more

Come in today ready to get right after this Met-con! We’ll do a quick warm-up to make sure our dead lifts are ready then get after it. Once we’re done, we’ll have time to recover then move into some dedicated time to work on Toes to Bar skills. Choose which rep scheme is most appropriate for you. *60 Wall balls, 30 deads etc…. For Time 60-40-20-10 Wall Balls (20/14) 30-20-10-5 Dead lifts (165/115) Skill Toes to Bar A. Accumulate 40 Strict B. Accumulate 40 Kipping C. 5×5 Perfect Kipping D 5×3 Perfect Kipping E. 8×2 Perfect Kipping F. Kipping Practice, ROM  Read more

Karen was a competitive dancer throughout high school, yet after joining the freshmen 15 club in college she began to work out in a gym. During college, she would use the treadmill and elliptical, never touching a free weight. It was during grad school where she discovered weight training and found a sense of empowerment and drive. She was determined to be a strong doc in a male dominated profession. Karen currently practices at Spinal Care Chiropractic in Collegeville. She initially found herself in situations where she would listen to a patient describe a CrossFit-related injury; unfamiliar with CrossFit terminology she would have to step out of the treatment room to YouTube a movement in order to properly diagnose. That was far too time consuming. It was May 2016 when Karen joined the Thermal community determined to learn and understand the lingo to better treat her athlete patients. What started...Read more

Front squat training to start the day today gang, let’s get to work.  Remember your final set or “money set” is 3+ meaning aim for a minimum of 3 reps but push the envelope and get as many reps as you can.  The met-con is a straight up burner with limited time needed to coach / set-up.  Heads down and GOOOOOOO! Strength Titan Day 5 Front Squat 3 @ 50% 3 @ 60 % 3 @ 70% 3 @ 80% 3 + @ 90% Conditioning AMRAP in 10 Minutes Sprint 400M Then in remaining Time 10 Burpees Over Bar 10 Thrusters (75/55) 20 Sit-upsRead more