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...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...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...Read 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...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...Read More
For today’s strength work, we’re going for capacity! You’ll be hitting 5 sets of 15 push press 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 95/65 and only get 2 sets in. Scale...Read More
Classic format with a twist today! 15-12-9 on the squat snatches, but only 9-6-3 on muscle ups. Scale the MU using appropriate progressions such as ring pull-ups, c2b pull-ups or even bar muscle ups. Riding the snatches down is ok, but will be considered a scale. Practice pulling under the bar quickly and with control....Read More
Let’s get in some long engine work today. Hang clean and shoulder to overhead work should be with the same weight. Focus on maintaining a solid pace on the runs, when you come in, get that first burpee pull-up in and keep moving. 6 Rounds for Time (cap 30 min) Run 200M 6 Burpee Pull-ups...Read More
Strength building sets of front squats today. The first 2 sets should be treated as warm-ups, and the final set of (5+) means as many reps as possible with a minimum of 5. Form should be of the utmost importance here, we are not looking for a set of 27 reps grinded out with bad...Read More
