Month: May 2015



Take 20 Minutes to find a 2RM Jerk


For time:
42 KB swings, 55/35#
21 Push Press 115/85
30 KB swings
15 Push Press
18 KB swings
9 Push Press


During skill practice, choose a HSPU progression that’s harder than you normally would do for a HSPU workout. Challenge yourself to do something you haven’t done before. Spend about 15 minutes on these progressions.
Front squats for the metcon will go from the ground. If you are working on a harder pull up progression than normal, you may cut the pull up reps in half.


A: 5 x 2 box walks/inverted attempts
B: 5×2 wall walks/inverted attempts
C: 5×5 kipping, strict, or deficit HSPU’s
D: 10 x 1 handstand walk or 5×2 freestand HSPU


For time:
8 Front squats, 155/105#
16 pull ups
7 Front squats
14 pull ups
6 Front squats
12 pull ups
5 Front squats
10 pull ups
4 Front squats
8 pull ups
3 Front squats
6 pull ups
2 Front squats
4 pull ups
1 Front squat
2 pull ups


Competitor WOD tomorrow morning at 8:00am if anyone is interested!!!

If not……

For strength, you will do a clean + thruster. This may be a power clean, then a thruster, or a squat clean into thruster. You can simply think of this as a thruster from the ground. Take about 15 minutes to find the heaviest weight possible.

For conditioning, get in groups of 2 or 3 and row as much as you can in 12 minutes. You need to keep the order you row in and you must row 250m at a time. So athlete A rows until the screen reads 250m, then athlete B rows until the screen reads 500m, then athlete C (or B if only 2 people) rows until it reads 750m, etc. until 12 minutes is up.


1, 1, 1, 1, 1


In teams of 2 or 3:
Row AMMAP (as many meters as possible) in 12 minutes


Reminder – Anyone interested in Summer Slam 8/22, please be ready to sign your team up on June 1st, it will sell out quickly.

Today we go back to working on pull-up progressions. Try to increase difficulty if you did this last Wednesday, otherwise pick A, B, or C and complete your work (not for time).

The conditioning must be done in order. Progression for toes to bar may be knee raises or V-ups. Every minute on the minute, do 5 burpees. If it takes more than 30 seconds for you to complete them, scale to 3 burpees.


A. 10×5 Ring Rows / hollow arch progression
B. 10×5 Strict or Kipping Pull-ups
C 10×5 Chest to Bar or Butterfly chest to bar pull-ups


For time:
50 Toes to Bar
50 OHS, 95/65#

EMOM, 5 burpees


CrossFit Thermal Welcomes Kate Connolly to the Team!!!

The winter of 2011, was the last time that I had something that Kate didn’t.   That something happened to be HBO!  New to the gym, and a major hockey fan, Kate made it clear that she wasn’t going to miss the Flyers / Rangers 24/7 series that was starting, even though she didn’t have HBO.  Once a week after the WOD, Kate would join Sarah and I as we glued ourselves to the TV for over an hour at a time.   It was during these winter nights of watching hockey and eating, uh…..Paleo, that we first really got to know Kate.

An obvious talent in the gym and on the ice, Kate took to CrossFit right away.  She was one of the strongest girls around, and quickly became religious about recording her workouts and never missing a day.  Through her struggles with muscle-ups and the dreaded double under, she always remained positive and was willing to stay after class to put in the extra work.  I quickly realized that we had very similar competitive spirits.

By the winter of 2012, a week didn’t go by that Kate didn’t ask me “have you found a place yet?” Kate knew that I wanted to open Thermal, and she kept on me like a good friend should.  She truly wanted to see this dream happen, and she made sure that I knew she was in my corner.  Once Thermal opened Kate was there every day. She was helping with setting up and cleaning the gym, welcoming new members and taking classes by herself, while we slowly built a membership base.  As classes got bigger and members started helping each other, it was obvious that Kate was one of the leaders of the 5:30 crew.  Leading by example and through a genuine interest in helping others achieve their goals, Kate was coaching, before she even became a coach.

Finally this Spring, Kate and CrossFit Thermal made it official.  Kate has successfully completed her L1 course through CrossFit, and is now shadowing to become a member of our coaching staff.  If you see Kate, please congratulate her on her L1 and her entrance into the CrossFit coaching world.  On behalf of Sarah, Hannah and I, and all the coaches here at Thermal, I would officially like to welcome Kate, “Traps Magee”, “Mic and Lola”, “my CFGF” to the team.  We’re happy to have you!!!



Back Squat


4 rounds for time:
run 200m
20 wall balls, 20/14#
30 double unders


Mark your calendars…

Join us at 6:30pm on the following dates for our weekly endurance classes!

  • 5/27
  • 6/3
  • 6/10
  • 6/17
  • 6/24

Don’t forget Kids day at CrossFit Thermal is Sunday June 14th at 11:00am.

Today we recognize Britt as our Member of the Month! She has been an integral part of the (mostly) daytime classes and has hit some big numbers recently. Britt is willing to push herself to the limit in workouts and always with a smile. Congratulations Britt, you are our May Member of the Month!

Congratulations Britt…

`I’ve always been a person who took interest in physical activity and being active. As a nightshift nurse, I would workout more for my mental stability than the physical. Over the years I’ve tried everything from long distance running, cycle classes, kickboxing and hot yoga. However, I’ve never found any class or personal workout that would really push me out of my comfort zone. When I got introduced to crosssift last spring, I was instantly hooked. When I first started crossfit, I never in my wildest dreams thought I would be able to deadlift or even back squat more than 130lbs. After hitting my PR back squat at 190 this month, it’s been amazing to look back and see the progress I’ve made after this past year. I’m even more excited to see what progress I build in the future years have to come. Overall, the support from the all the coaches and the Thermal community has made my crossfit experience amazing. I am excited to go to the box everyday to see my friends and support each other and I am so grateful for everyone’s support this past year!


“Britt Strength”
15 minutes to find a heavy power clean and jerk

“Britt Metcon”
AMRAP in 11 minutes:
1 power clean and jerk, 70% of 1RM from strength
2 KB swings, 53/35#
3 box jumps, 24/20″
2 power clean and jerks
3 KB swings
4 box jumps
3, 4, 5…4, 5, 6…etc.


Thanks for coming out to celebrate “Murph” and Memorial Day 2015…

The metcon today should be a challenge in both weight and HSPU’s. Challenge yourself to do more than you might usually do for this kind of workout.


Push Press
5, 5, 5


3 rounds for time:
10 deadlifts, 275/185#
10 deficit HSPU’s (6/4″)


Don’t forget, we will run one big class at 10am and then stay after to BBQ and play yard games. Feel free to bring any snacks or drinks if you’d like! We will provide the MEAT!


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Thermal notes: Scale as needed. This may be done as “Half Murph” or even “Team Murph” with a partner. Scaling to ring rows and/or elevated push ups are certainly allowed and encouraged for those that need to. Most will partition the work as rounds of 5 pull ups, 10 push ups, and 15 air squats.




Front Squat
3, 3, 3


For time:
21 Thrusters, 95/65#
21 KB swings, 55/35#
50 double unders
15 Thrusters, 95/65#
15 KB swings, 55/35#
50 double unders
9 Thrusters, 95/65#
9 KB swings, 55/35#
50 double unders


Today you’ll work in teams of two, one person working at a time. Person A starts with a movement, then rotate as needed, accumulating as many reps at each station as possible. After 60 seconds, rotate to the next station, and so on until you have done 4 total rounds (16 total minutes)
Teams do not have to necessarily start with power snatches. Burpee pull-ups should be done with bar at least 6″ above reach.

4 rounds for total reps at each station (60 seconds), in teams of 2

Power snatches, 135/95#
Wall balls, 20/14#
Box jumps, 30/24″
Burpee pull-ups


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