12 Days Of Christmas

For all Classes on Saturday 12/15

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

1 Bar mu
2 Burpees over the bar
3 Box jumps (24/20)
4 Dumbbell snatches (50/35)
5 Pullups
6 Thrusters (115/75)
7 Kettlebell swings (70/55)
8 Back Squats (115/75)
9 Toes to bar
10 Pushups
11 Hang clean and jerks (115/75)
12 Handstand Push-ups

 

CrossFit Thermal’s 2018 Holiday Party

He’s making a list, and checking it twice, but your invited to join us whether your naughty or nice!

Its time for Crossfit Thermal’s Elf’n Holiday Party!

Please join us on Saturday December 15th, 2018 at  Brittingham’s Pub in Lafayette Hill. The party will begin at 7:30pm. Thermal has secured our own private space in Brittingham’s Roof Top Bar.  All alcohol and food will be available a la carte. The only thing you are required to bring is yourself and the Holiday spirit.  Non-members of CrossFit Thermal are welcome to attend, so feel free to bring along your husband who does Yoga, or your Orange Theory BFF.  The address is included below.   If you have any questions or special requests, feel free to contact us.

We hope to see you there!

Cheers.

CrossFit Thermal Staff

Brittinghams Pub

640 Germantown Pike,

Lafayette Hill, PA 19444 ·

 

Thanksgiving Schedule 2018

With the Holiday season creeping up, I wanted to get a blog post out there so that everyone knows in advance when we’ll be open.  Check out the dates and times below and hopefully they fit into you and your family’s Thanksgiving plans.

Wednesday 11/21     6am, Noon, 4:30pm & 5:30pm Open Gym

Thanksgiving Day, Thursday 11/22    –   Team WOD at 9am with Coach Vin, then Open gym at 10:00am.  Open Gym is a great way to come in and get something done before you feast.  Better yet, get together with friends and do a WOD that you’ve been waiting to try.

Friday 11/23    Noon, 3:30 WODs + 4:30 Open Gym

Weight Lifting Seminar with Coach Jim Rutter

When  Sunday November 18th 10:00am – 12:00pm

Cost $79

Capacity 20 Athletes

Sign Up HERE

One of our new commitments at Thermal is bringing you high level seminars to help you achieve your fitness goals.   CrossFit Thermal is excited to announce our first ever weight-lifting seminar!  Coach Jim Rutter will lead a 2 hour practical hands on seminar seminar right here at Thermal on Sunday November 18th at 10:00am.

Coach Rutter has over a decade of competing in Olympic weightlifting at the national and international level. He has qualified for and lifted in the American Open, US Senior Nationals, the Arnold Classic, and the 2008 World Masters Championships in Kefalonia, Greece, where he placed third. During 2005, Jim competed for a Czech weightlifting team, where he trained under former Czech Republic Men’s National coach Karel Duspiva.

Jim currently owns and coaches at Philadelphia Barbell Club, where he trains some of the area’s top lifters.

The goal of this seminar is to give the beginning or intermediate weightlifter a comprehensive overview of each lift. Snatch portion consists of a seven stage progression of drills and positional work designed to introduce lifters to the proper positions and mechanics of the snatch. Clean and jerk portion breaks down the clean into five progressions, focused primarily on proper development of force. The split jerk segment uses six steps to teach athletes how to execute that movement.

Come and spend 2 hours dialing in some of the most important techniques that we use on a day to day basis.

 

CrossFit Thermal’s Referral Program

Refer a Friend – Get a free month of CrossFit!!!

As most of you know our community grows largely as a result your referrals and we can’t thank you enough for telling your friends about the magic we’ve got going on here.   You can earn WODIFY credits for turning people onto the gym, these credits can be used to buy tee shirts, or anything we sell through the gym.  Additionally when your friend reaches his or her 6 month anniversary, you get a FREE MONTH’s MEMBERSHIP.

Program Details:

  • $25 Credit when you introduce someone to CFT as a potential member (no drop ins)
    • Limit of 2 credits per person per year.
    • HOWEVER- 1 Credit resets immediately if anyone you introduce becomes a member
  • Free One Month Credit as soon as anyone you introduce is a member for 6 months
    • Credits are applied at YOUR Rate.
      • If you have a monthly membership, your next month is free.
      • If you have a multiple month membership, a credit equal to one month will be applied to your account.
    • You can use this for your next renewal or for other items through Wodify.

Nutrition Challenge – Update

Hey guys, we’ve got our Fall Nutrition Challenge starting up next week and our kickoff event is this Wednesday evening.  I just wanted to send out a quick note to cover some of the questions I’ve received about the challenge.  If you missed the initial blog post with all of the info, you can check it out here https://goo.gl/nPtbjX

What is happening at the Kickoff Meeting?  This year will be different.  You can show up anytime on Wednesday between 5 and 7pm and get set-up for the challenge.  You’ll be asked to pay $35 to enter the challenge this can be paid via Venmo or Cash.  Once that is done you’ll have an opportunity to learn about the 3 Nutritional Paths eligible for this challenge.  You’ll meet your team leader and be given a food shopping list and general considerations for the path of your choosing.  Once that’s done you’ll jump on the Inbody scanner and get your metrics printed out (you can keep this confidential if you want.)

How do I stay on track during the challenge?  Best practice for this has always been to keep a food log.  Some people also include things like how much sleep they are getting and how much energy they have.  Taking before and after pictures is also a great idea.  Most importantly – join and stay active in the Nutrition Challenge FB Group.  This is where we will offer support, advice and awesome recipes to try.

What tools is Thermal offering to help?  On Wednesday night at the Kickoff we’ll have reps from all of our partner vendors at the gym.  Bennie from Kettlebell Kitchen will be here to offer tips on how to use KBK for the challenge and what food selections are best.  She’ll also have discount codes and samples to try.  Rick from “Stronger Faster Healthier” will also be on hand.  He can answer any questions about supplementation that you have.

What if I can’t make the kickoff?  In a perfect world, everyone would make it, but we know thats not realistic.  You can still participate for sure!  Just pay your $35 through Venmo @vinny-joyce, then send an email to info@crossfitthermal.com with your choice of Nutritional Paths.  We’ll plug you into the FB group and send you your food shopping list and eating guidelines.

How will the winner be determined?  The coaching staff will be voting on the winners.  We’ll have 8 weekly winners and 2 grand prize winners.  All winners will be based on a combination of 3 things.  1.  Supporting others in the challenge 2.  Actual results 3.  Level of activity within the group and overall challenge

Barbells For Boobs – 10/27/18

Date: Saturday 10/27/2018

Doors open at 8:00am

Helen Meets Grace (a partner workout) 9:00am

Once a year we come together as a community to raise money and awareness for Breast Cancer.  This event is carried out in different ways in CrossFit communities all over the world.  Each year Thermal has been a part of this event and raised thousands of dollars for this great cause.  We’re gearing up this year for our biggest event ever and we’d love for you to be a part of it.  I set Thermal’s goal at a meek $1000, but I know we’ll crush that.  If you’re able, please get involved and join us for an amazing workout and event. Please clear your calendar for 10/27 at 9:00am and come to the gym for the infamous “Helen Meets Grace” WOD.

Help us reach our goal by making a donation to our team! We’re raising funds so that Barbells for Boobs can give people the Right to Know if they’re living with breast cancer.

1 in 8 women will be diagnosed with breast cancer in their lifetime. 7% of those women will be under the age of 40.

All you have to do is fill out the Barbells For Boobs Form and CrossFit Thermal will make a $20 donation on your behalf.  You’ll receive a tee or tank as part of your $35 donation.  You do not have to donate to participate.

Want to do more? Join our team! The bigger the better. Together we can raise more than we ever could alone.

You can donate directly to Team CrossFit Thermal by going to our Teams page here:

https://www.barbellsforboobs.org/fundraisers/vinnyjoyce/barbells-for-boobs

“Helen Meets Grace”

With a partner

“Helen”
3 rounds of
400M Run
21 Kettlebell Swings (53/35)
12 Pull-ups

“Grace”
30 Clean and Jerks (135/95)

*a partners can not be working while another partner is running

* Split reps any way you’d like

Good Luck Coach Tyler

With the growth of our community over the past 6 months, CrossFit Thermal set out to find its first Head Coach.  We needed someone who embodied what CrossFit is, and also had the dedication and passion to empower others to reach their goals.   At first we looked within the ranks of Thermal’s staff and soon realized that everyone was into a career that fulfilled them.  While, for each of them, experience and the ability to be a great coach was there, the time it would take to be a Head Coach wasn’t available.  I took to Facebook, Instagram, Indeed, and places like Barbelljobs.com  and started to sift through a sea of would be Coaches.  A few months into this process, I started to ask myself if this person existed or not.  I started to wonder what were the most valuable and important attributes that the candidate would need to possess.  After a ton of reflection, books on tape and solo beer trips to Caliente, it was a second look at our current staff that revealed the answer.  After months of interviewing candidates and scrolling through resumes the quest for Thermal’s first Head Coach came to and end.

Tyler Gould had come to us when Ravenous closed its doors. A then talented “kid” , with an athletic background seemed to be a good fit for our gym as a member.  It didn’t take long for Tyler to gain his reputation as one of Thermal’s top Fire Breathers, but that wasn’t what impressed me.  Hours after class ended completing more and more training to dial in the craft of CrossFit was on the docket for Tyler.  It was a privilege to watch this guy transform right in front of me through dedication and a thirst for knowledge.  In addition, he had an immediate ability to connect with those around him and had all of the natural abilities to coach and to lead.  Tyler quickly earned a spot on staff and was gaining experience as a CrossFit Coach.

Tyler’s passion for coaching continued to grow over the next 6 months and he became further entrenched in our culture.  Showing his talent for coaching, Tyler has helped countless members in their quest for fitness.  His humble nature and calming coaching style has been well received by our community and I have received more than a handful of compliments on his classes.  Maybe it was the fact that Tyler cleared a snatch ladder at 245 with all power snatches. Or that fact that he is the only guy at Thermal who can do a back flip a set of triple unders and clean 345 in the same breath.  Or maybe just the idea that he truly cares about the people around him and bringing out the best in them all?  When we realized that we had that combination of talent and character right in front of us, it was my job to make sure we found a way for Tyler to contribute to Thermal in a big way!

It is with great pleasure that we announce CrossFit Thermal’s first ever Head Coach.  Please join me in congratulating Coach Tyler and wish him well on his new journey into a career in Health and Fitness.

Thank you

CrossFit Thermal – Fall Nutrition Challenge

CrossFit Thermal is happy to announce the 2018 Fall Nutrition Challenge.  This challenge will be our biggest and best challenge yet.  Again this season we’ll be utilizing a structured system of accountability to ensure the success of all participants.  Additionally this challenge will be a lot of fun!  We’ll be doing weekly prizes and check ins to keep everyone engaged and attentive to their goals and the to challenge in general.  We invite everyone to join in and get ready for summer, and more importantly learn to create a lifelong sustainable relationship with food.

I know – you’ve heard all of this before right?  So what’s different this time around?

In the past the challenge has been wide open and super inclusive.  Previous challenges had some participants going Paleo or even Whole 30 while others simply tried to “limit sugar and alcohol”.  While these worked out well and many Thermal members learned a ton about nutrition and even created lasting habits, this time we’re going to get specific.

We’ll be bringing in a high tech Inbody Scanner to take metrics for all participants.

The InBody Test provides a comprehensive view of body composition balance. Body water, proteins, minerals, and body fat, which are the components of the human body closely relate to the status of our health.

In addition to using concrete data from the Inbody Scan, each participant will choose a Nutritional Path for this challenge.

Option 1: Paleo/ whole 30 Challenge

The Paleo/ Whole 30 challenge is the recommended option if your goal is geared towards weight loss. The paleo/whole 30 challenge focuses on the concept of eating like our ancestors. In this option, you will be challenged to remove specific foods including grains, sugar, processed foods and dairy from your diet. Paleo/whole 30 also focuses on removing foods with added hormones and artificial ingredients. As the American diet is high in grain-based, sugary and processed foods, this challenge focuses on eating real foods without restricting the amount that you are consuming.

Option 2: IFFYM

‘ If it fits your macros’ is the recommended option if your goal is a obtain a healthier relationship with food. In this option, the challenge is to consume a specific amount of proteins, fat and carbohydrates that are specifically assigned to you based on height, weight, age and activity levels. This challenge can be considered less restrictive as food groups are not removed from your diet. However, it does restrict the amount of these macro nutrients that you will consume.

Option 3: Gluten Free diet

The gluten free challenge is for those who wish to eliminate unhealthy and processed foods from their diet without being as restrictive as the Paleo Challenge. The key component to focus on with this option is to not replace chips with “gluten free” pretzels. The idea of this challenge is to remove those gluten items and focus on healthier substitutes. Cutting gluten from your diet will challenge you to avoid a whole host of foods but can you can still enjoy that tequila!

Everyone knows that we come in to gym every day to look good and feel good, but until you really dial in your nutrition you may only be scratching the surface.  Here at Thermal we are lucky to have an expert Nutritionist on hand as well as a group of dedicated coaches to guide you along the way.   We’re looking for people who want to learn and understand nutrition and experience firsthand what you’re capable of when you’ve got the right fuel your body.

 Nutrition Challenge Kick-off Meeting and Body Scan 

Wednesday 10/10 – 5:00 to 7:00pm, come in any time, do your scan, get your materials chat with you team leader.  Get a workout in while you’re here too!

 Nutrition Challenge – October 15th to November 12th

Buy-In:  $35

*All money goes towards prizes and Inbody Scan (cash or Venmo day of Kickoff)

Monthly Grand Prize(s)

Rogue Fitness Gift Card

Lululemon Gift Card

*1 male, 1 female

*  Amount of Prize offerings subject to number of participants

Weekly Prize(s): (random raffle for everyone who is active in the challenge)

– Whole Foods Gift Card

– SFH Protein

– Wegman’s Gift Card

– Kettlebell Kitchen Gift Card

What you get:

-Support, Accountability, Motivation in a Facebook Group

-Grocery List(s)

– 15% off from Kettlebell Kitchen for the length of the challenge

-Meal/Recipe ideas

-Weekly Facebook challenges

-Weekly prizes—drawn at random

-Grand prizes

Great Job Coach Jamie

This past weekend Coach Jamie competed in one the pacific northwest’s most daunting CrossFit competitions, The Cascade Classic.  The competition required you to qualify through a series of online WODs, weeks earlier.  Qualifying for the elite division, Jamie new that the competition would be fierce and those who she’d be up against would be converging on Seattle from all over the region.  With many changes in the CrossFit Games coming out this season, its competitions like this one will provide the sports top athletes a path to the Games.

Over the past few weeks we’ve seen Jamie at the gym smoking house WODs and adding in 2 or 3 more workouts on a daily basis.  Her determination and discipline paved the way for an awesome performance.  In speaking with her before the comp, Jamie was Jamie, and responded with humble words like “this will be fun” and “I’m not 100% ready”, of course when the workout’s started Jamie was Jamie again and crushed it!

With a second place overall elite individual performance, I couldn’t be more proud of Jamie and her performance.  She is someone who we can all learn from and I am glad we have her as part of our team.  If you see Jamie in the box, lets show her some love!  Welcome back, Jamie!!

GET STARTED TODAY!

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