Thermal is growing, and we couldn’t be happier about it. In response to your requests for additional class times, we’re adding a noon class every Friday!!! That means that for all of you “work from home” ers and you guys and girls that like to play hooky, we’ll be happy to accommodate you on Friday!...Read More
Today’s metcon is 6 individual 1 minute sprints. Complete AMRAP in each movement and take :30 rest before starting the next one. The :30 seconds is essentially time to transistion between movements. After the 3 movements are completed you will get exactly 3 minutes of rest, then repeat the sequence working for 1 minute again...Read More
Take a few minutes and find your starting (or target) weight for the snatches. During the EMOM, try to focus on being consistent and making all of your lifts look, feel, and sound the same. For conditioning, you’ll start with a 500M Row to get the lungs going, then immediately start working through the triplet...Read More
This week we’ll be announcing the winner of the CrossFit Thermal Fall 2015 Nutrition Challenge. It was a tight race, so what I’ve decided to do was announce the runner up first. Let’s hear it for our second place finisher! From the day time, and 4:30 crew, from the University of Drexel, from the camp...Read More
While you’re doing your Oak Strong, warm up and think about what you’ll do for your power cleans. For burpees over bar, no need to clap, but you do need to jump with both feet leaving the ground at the same time. You may face any way you wish. Today’s conditioning comes from the virtual...Read More
Just a couple quick thoughts as we head into the next to last week of Oak Strength training. Stick with it guys, I know 5 weeks is a long time to focus on just a couple movements for strength, but as a gym, we are getting much stronger. This week I want you to think...Read More
Take the first 15-20 minutes to find a 1RM bench press – make sure to keep those shoulders tight and leverage yourself against the ground using your feet. For the metcon, this should be a moderately heavy weight – lunges shouldn’t be too easy. Scale muscle-ups to 2x pull-ups or ring rows and 2x dips....Read More
Break up into teams of 3 or 4 people. Using two barbells at most, find the max weight each of you can overhead squat twice. Since you’re taking it from the ground, you may either do power snatch + two OHS’s, or snatch + 1 OHS. Alternatively you may choose to clean and jerk the...Read More
Becca started CF four and a half years ago when a friend from work asked if she would be interested in doing something crazy. After five rounds of P90X, two rounds of Insanity and afternoon runs around the neighborhood, she needed a change of pace so the answer was a resounding “yes!”. And she hasn’t...Read More
For Conditioning today, you’ll complete a 200m sprint row, then immediately perform max effort thrusters. For the thrusters your set will be over whenever you need to put the bar down or whenever you stop moving. Only brief pauses in the front rack will be permitted. For any athlete taking more than :60 for the...Read More
