Month: October 2016


Starting at a young age TJ was always interested playing sports and growing up he tried everything from soccer and lacrosse to gymnastics. Throughout high-school he stuck with football, basketball, and baseball and despite having the opportunity to play football in college he decided not to pursue collegiate level athletics. After joining a fraternity and gaining and retaining the freshman 15 for all 4 years, he decided to start working out seriously after graduating college. Bouncing around a few typical gyms (LA fitness, Retro fitness, etc) yielded little to now results. Living outside of Philadelphia he decided to supplement the gym by joining sport and social leagues. After belonging to a gym, playing in a flag football, basketball, and dodgeball social leagues simultaneously and still not seeing his strength and conditioning improve, he knew he had to make a change. After doing some research of crossfit gyms nearby work he came across Thermal, after speaking with Vin and experiencing his first few classes he was hooked. Ever since joining Thermal he has hit new PRs and surpassed goals he never thought he could achieve. Having never done a snatch or overhead squat when starting he has been able to steadily get more mobile and increase the amount of weight he can move. He never thought he would be able to do a muscle up or compete in a crossfit competition. Not only has Thermal changed his strength and conditioning but it has given him the confidence to work on movements that once intimidated him and continue to get better!

3 rounds for time:
15 push presses, 115/75#
17 pull-ups
200m run
22 box jumps, 24/20″
15 deadlifts, 115/75#
200m run

Bucket Style Skill Work

You might notice some changes in our programming as we shift into a new phase of training beginning tomorrow.  For example tomorrow we’re introducing “bucket” style structured gymnastics work.  We’ve done stuff like this before, but in case you don’t know, here is how to use it when you show up to Thermal.

There are four “buckets” tomorrrow A,B,C, and D.  Most of you will fall into one of these buckets, simply look at the options and chose which bucket is appropriate for your experience and ability.  Some of you may need variations of the prescriptions, but those changes will be simple for our coaches to put in place for you.  If you’re not sure where you land – ask your coach, we see you guys everyday and we’ll know where you land.

The reason behind this is that as coaches we find that more “work” gets done when we prescribe specific rep schemes and loads for our athletes.   Tomorrow’s skill work, is an example of how specific training completed outside of WODs can make you better.  It can be easier to improve and have breakthroughs on skill items when you’re working in an untimed environment.  Have fun and get ready to get better!


Today, we’ll be doing structured gymnastics skill work in the beginning of class.  Chose your “bucket” and do the work prescribed at your own pace.  Focus on improving and dialing in form.  The metcon is a straight forward AMRAP; squats should be quick but tough, try to squat clean your first rep.

Skill Work

A. 5 x 3-7 muscle ups
B. 5 x ME Muscle Ups
C. 5×5 hips to rings +5 transitions
D. 5x 3-7 strict Pull-ups (or ring pull-ups)


AMRAP in 10 Minutes

4 Front Squats (165/115)

6 Burpees over bar

8 Toes to Bar


Work up to a 5 rep max deadlift – if you’re newer and need to work on form, then just work up to a heavy set of five while focusing on mechanics. For the metcon, power cleans should be fairly easy, especially after deadlifts. Around 60% of your max clean is about right. Pistols should be alternating left leg, right leg. Scale by either holding onto an upright or doing pistols to a box of appropriate height.


5RM Deadlift


power cleans, 135/95#
pistols, L/R


CrossFit Thermal – CrossFit


Deadlift (5RM)


Metcon (Time)


power cleans, 135/95#

pistols, L/R


Happy Birthday YO!!!!

With a partner, do the following AMRAP. Each round, you add 10 reps to each movement (and 100m to each run). You can partition the work as necessary (one person working at a time inside the gym) but the run is done together.

AMRAP in 30 minutes with partner:
10 wall balls, 20/14#
10 burpees
10 box jumps, 24/20″
10 KB Sumo deadlift high-pull, 70/53#
100m run
20, 20, 20, 20, 200m…etc.


For the EMOM, you can choose to stay at the same weight for all 10 sets or have plates nearby to add weight whenever you feel it’s appropriate. The priority is to make each complex “clean” – minimal or no pressouts.
For the metcon, take about 70% of the weight from the complex and use that for overhead squats. You might be lighter or heavier depending on how your form was from the EMOM. (As a guideline, an athlete who typically Rx’s WODs would probably use 95-115 (men) or 65-75 (women) for the metcon – which means they would do around 135-165 or 95-110 for the EMOM) Start with 10 OHS and 30 double unders – you will do triple the amount of du’s eventually down to 1 OHS and 3 double unders.


EMOM for 10 min:
Hang power snatch + hang snatch


For time:
10 OHS, 70% of complex
30 double unders
27 double unders
8, 24…7, 21…etc.


Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.

AMRAP in 20 min:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95/65#

Help us out…

Here at Thermal, we love giving people the opportunity to do whatever they need on each and every day.  Forcing people to do the daily WOD and running the place like a bootcamp is just bad business, and we’ll never do things that way.  If you want to skip the WOD and work in the Forge, or if you want to prep for a competition that’s fine by us.  All that we ask is that you please please, help us out with a a couple simple things.

  1. Please stay off of the main floor as much as possible.  You may feel like walking through the middle of the class to grab some bands and a KB is no big deal, and you’re right it isn’t.  But it is distracting to our coaching staff and to the members who are focusing on the workout.  Please use the perimeter of the gym if you need to and get on and off the main floor as quickly as possible.
  2. Mobility is critical to performance, so obviously we love when people show up early to get in extra mobility.  The front of the gym by the fridge and the Forge are usually great places to mobilize, please try not to use the main floor area or the rig to mobilize unless its your only option.  Best solution is just to check with a coach if you’re not sure.  Most often the answer will be “if you’re not in the way of the WOD its fine by me”.
  3. Bags – guys we have 2 huge changing rooms and they can also store your bags!  Please don’t pile up bags near the WODIFY station or near outlets in the hallway.  If you can’t find a place for your bag or your coat that is out of the way of everything, please use our rooms that we have dedicated for this purpose.

These simple things will help keep our box looking and feeling clean and organized as we continue to grow our community.

Thank You


Intervals! Don’t just jog 200m, push that pace! Come in and do 8 burpee box jumps (do a burpee, jump on and over the box to the other side – no need to clap) Do 14 KB swings and then rest for 1 minute. Repeat for 10 rounds, but there is a 30 min. cap. The score is time, but if you have extra rounds/reps, each rep is 1 second (yes, even 200m)

10 rounds for time:
sprint 200m
8 burpee box jumps, 24/20″
14 KB swings, 53/35#
rest 1 minute

time cap: 30 min.


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