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

CrossFit Thermal is Closed today, enjoy the Holiday, back to normal hours tomorrow.Read more

Don’t forget to head over to CrossFit KOP to watch the ladies throwdown after you hit this WOD. Working in teams of 2, start with a 200 M run while carrying a med ball – switch at will while running. Once the run is complete run through the MBC wall balls, pull-ups and lunges working one at a time. Athletes may use different scales for pull-ups and share the workload as they see fit. Someone should always be working – use quick transitions and work together. “All About the Balls” AMRAP in 20 Minutes In teams of 2 200 M Med Ball Run (20/14) 20 Med Ball Clean Wall Balls 20 Pull-ups 20 Overhead MB LungesRead more

Start off today with some gymnastics skill work pairing rope climbs with double unders. Choose a reasonable rep count for your ability and work on perfecting your technique. Our Met-con is a 10-1 style couplet of dead lifts and box jump overs. Complete 10 dead litfs, then 10 box jump overs, 9 and 9, 8,8 so on… Alternating EMOM x 10 A. Rope Climbs (1-2) B. Double Unders (10-40) Conditioning For Time 10-1 Dead lifts (225/155) Box Jump Overs (24/20)Read more

Saturday the 29th we will be running a special Wod at Crossfit Thermal. We will be running “Manion”  a Crossfit Hero Wod in honor of First Lt. Travis Manion.  We will run this with a partner option (suggested) were athletes run together and split the reps. Travis Manion was a local hero from Doylestown, PA with close ties to many local affiliates.  He assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. “Manion” Seven rounds for time of: Run 400 meters 135/95  pound Back squat, 29 reps After the HERO WOD, let’s stick around for a BBQ / POTLUCK (Nutrition Challenge Friendly) to celebrate the start of...Read more