Month: August 2016


Joe grew up in Flourtown, PA and has always been an active participant in every sport that came his way. He was particularly drawn to the most physically demanding challenges, playing football as a kid all the way through college, learning to ski, snowboard, scuba dive, etc… if it was a challenge, he tried it!
As he aged, his love of physical fitness grew as well as desire to keep his body in shape, so he ventured into the various fads, including spinning, and boot camps at the YMCA and LA fitness, but they did not satisfy. Then about 3 years ago, Joe was driving his son to Tee’s for baseball and he saw a couple guys working on the building. Having over an hour to kill while he waited for his son, he stopped and started chatting with Vinny. Yep, that’s right, Joe was the very first walk-in client of Crossfit Thermal. A new love was born, a love for Crossfit ! and especially the Crossfit Thermal Family
And here we are today, three years after starting crossfit, Joe is in the best shape of his life, feeling healthy and able to keep up with his 5 grandchildren. He credits and thanks the wonderful crossfit thermal coaches for making it an exciting new challenge every workout.

AMRAP in 14 minutes:
1 Power cleans, 135/95#
1 Box jumps, 24/20″
1 Pull-ups
2 power cleans
2 box jumps
2 pull-ups
3,3,3,3…4,4,4,4, etc

Labor Day Friends and Family

Please join us this Monday 9/5 for a CrossFit Thermal, Labor Day Celebration.  Starting at 10:00am we’ll have a fun filled team workout, and everyone is invited!  Please feel free to bring friends and family members even if they’ve never done CrossFit before.

Stick around after the workout for a free cookout!  Hope to see everyone there!


For the strength complex, you’ll do 1 deadlift, then a hang (squat) clean, then a full (squat) clean. For this, you must touch and go between the hang clean and clean (no dropping the bar, although you may regrip once you bring the bar back to your hips/thighs on the way down)
Don’t be confused by the 9-6-3 or 21-15-9 rep scheme in the metcon – you are still doing 3 rounds. In other words, once you do your 3 front squats and 9 push-ups, you go back to the beginning and start over with 9 front squats and 21 push-ups. Those who need to scale should scale the weight for front squats (keep the reps) but scale the reps of push-ups to something like 15-12-9. Of course you may also modify the movement to a backpack push-up or elevated.


Deadlift + hang clean + clean

20 Minutes to a heavy complex


3 rounds for time:
9 front squats, 155/105#
21 push-ups
6 front squats, 155/105#
15 push-ups
3 front squats, 155/105#
9 push-ups

8/31/2016 – Endurance

CrossFit Thermal – Endurance

Today marks the last day of Club Endur for the 2016 season. It’s been a great year with tons of sweat, smiles and PRs. As a special treat for the last class we decided to try something different with the programming. One of the most vocal members on the Club Endur programming has been Courtney. For the last three years, she has been making the same comments – even going back to when Club Endur consisted of only two people, Courtney and Pavan. Usually her comments are along the lines of “Are you sure we need to do those extra 400’s??” or “I think you made a mistake in the programming because you can’t really expect us to run that much!”.

Today, all programming comments should be directed to Courtney because we decided to let Courtney program the last Club Endur. Her favorite two types of WODs are partner wods and WODs that incorporate a movement before running. To everyone who came out to Club Endur this year, thanks for making it such a fun class and we are looking forward to starting up again in 2017!!

Part A – Partner 800s
4×800 – With a partner, A runs 400M tags B who runs 400M. Time is total time to complete 800M

Part B – Jeep Push 200s
6×200 – In teams of 3 or 4 you will push Vinny’s jeep 50 meters. Once push is completed you will line up immediately for a 200M sprint.

Metcon (Time)

Partner 800M
Record Your Best


Today is the classic benchmark chipper, Filthy Fifty. Brand new members may want to scale to 35’s – don’t underestimate this workout! Time cap will be 40 minutes.
Recommended setup is to have stations where a bunch of KB’s are available in the same area, same for barbells for push presses, etc. as you don’t need one piece of equipment out for each person.

“Filthy Fifty”
For time:
50 Box jumps, 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 53/35#
50 Walking lunges
50 Knees to elbows
50 Push presses, 45#
50 Supermans
50 Wall balls, 20/14#
50 Burpees
50 Double unders


Find a new 1RM overhead squat today – take it from the racks. Then we have a couplet for time consisting of running and power snatches – weight should be moderately heavy, but focus on dropping under the bar to receive it in a quarter squat rather than pressing it out.


1RM Overhead Squat


3 rounds for time:
run 400m
15 power snatches, 135/95#


CrossFit Thermal – CrossFit


Metcon (Calories)

Tabata row (cal)

Metcon (AMRAP – Reps)

Tabata wall balls

Metcon (AMRAP – Reps)

Tabata Deadlifts

Metcon (AMRAP – Reps)

Tabata KB swings


Beginning of class will be skill work for the kipping pull-ups and butterfly pull-up. A lot of us can work on being more efficient, so we will do some drills for these movements. For those who don’t have the connective tissue strength to be doing these movements, we will focus on progressions to get stronger in the pull-up.
The metcon consists of 4 Tabatas. You will do 8 intervals of 20 seconds work, 10 seconds rest and try to do as many reps at each station. Today we are going to do traditional Tabata scoring which is the LOWEST round that you score. For instance, if you get 20 wall balls in the first round at that station, but you get 7 by the last round, your score is 7. We will score each movement separately.


Pull-up work / Kipping / Butterfly


Row, cals
Wall balls, 20/14#
Deadlifts, 225/155#
KB swings, 70/53#


This is NOT a partner workout today like we usually do.  Jerks should be moderately heavy.
Suggested scales for this would be to run 400m each time, do V-ups instead of toes to bar, and scale the weight to something like 95/65.

For time:
Run 800m
30 toes to bar
15 push jerks, 165/110#
Run 400m
15 push jerks, 165/110#
30 toes to bar
Run 800m


For pause back squat, pause for 3 seconds in the bottom of each squat. It should be a solid 3 seconds once you’ve reached the bottom of your squat. If you need mobility work for your squat, this is a great way to get some forced mobility!
The weight for the AMRAP should be a moderately heavy weight – nothing crazy, but enough to focus on form and power. Pistols can be scaled by holding onto an upright or sitting down to a box. People brand new to pistols can also do lunges as a first progression. For push-ups, scale to an elevated surface in order to keep a plank body (no knee push-ups)


Pause back squat
4, 4, 4


AMRAP in 12 minutes:
5 power cleans, 155/105#
10 pistols, 5L/5R
15 push-ups


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