Congratulations Sara!

Growing up in the Lehigh Valley, playing team sports -especially soccer and volleyball, and being outside were always important to Sara. Once high school ended, so did classic team sports, besides joining intramural leagues through college, and continuing through adult leagues. Without a structured sport schedule, Sara felt a little lost when it came to working out, but found group exercise in college, in the form of “boot camps”, step aerobics, or kickboxing.

Though the classes were enjoyable, none involved heavy weights, teaching you about food, and she saw no results. About 6 years ago to try something out of the norm, she signed up for her fist 5k, and never dreamed that running a marathon would be possible with having to walk multiple times during a 3 mile run. Fast forward a bit, and she finished the NYC Marathon in November of 2017. Though running has been enjoyable, it can lack the team atmosphere during training, so incorporating Crossfit was a huge help, both mentally and physically.

CF Thermal is her first Crossfit affiliate gym, and has learned so much here (including how to snatch, Thanks Megs!). She recently got her first rx handstand push-up, strict pull up, and has increased weight on just about every lift. The crew at Thermal, especially 6amers, have made working out, eating well, and moving to Conshohocken way better than anticipated. Thanks to the entire coaching team, and community for being so welcoming and pushing me past my mental barriers!


EMOM x 12

A.  Farmers Carry x 2 Gym lengths (70/53)

B. Strict Press 8,8,8,8

C. Weighted Russian Twist x 20

AMRAP in 10 minutes

12 Box Jumps (24/20)

21 Ab Mat Sit-ups

12 One Arm Dumbbell Thrusters (6R/6L)(50/35)



“Nancy and Diane Go for a Run”

In Teams of 2

5 Rounds for Time

Run 400M

21 Handstand Push-ups

21 Overhead Squats (95/65)

*run together / split work at will / one works at a time


For today your score is the total number of reps across all three AMRAPS.  You’re not expected to complete all 3, just get as far as you can in each.  If you are able to complete a full round, start over and work for the full 4 minutes each time.

“Lead Foot”

27 Calorie Row, 27 Burpees, 27 C2B Pull-Ups

Rest 4:00

21 Calorie Row, 21 Burpees, 21 Toes to Bar

Rest 4:00

15 Calorie Row, 15 Burpees, 15 Pull-Ups


Push Press

Every 2 Minutes for 5 Sets Starting at 60% and building to a heavy double

0:00 – 2 reps
2:00 – 2 reps
4:00 – 2 reps
6:00 – 2 reps
8:00 – 2 reps

For Time


Shoulder to Overhead (135/95)
Sand Bag Over The Shoulder (100/75)

Overhead Plate Lunges (45/25)



Start the workout today dialing in bar muscle ups and taking plenty of time to pin point your dead lift loading and technique.


2 Rounds:
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (225/155)
40 Wallball Shots (20/14)


For strength today we’ll be completing waves of front squats on the :90. 3 total rounds are prescribed here, so you will go 5,3,1 then repeat that for 2 additional rounds. Keep in mind that the percentages given are for those who have a solid understanding of what their personal 1RM is and that it is a true 1RM. Athletes who are unsure should work with a coach or adjust as needed.

Our met-con today is simple in terms of technical difficulty, this should allow you to maintain a high level of intensity when moving through this long sprint!! Can you go unbroken on the kettebell swings for the whole workout?


Front Squat
Three rounds Waves on the :90

1st Set 5 reps at 60%
2nd Set 3 reps at 75%
3rd Set 1 rep at 80-85%

AMRAP in 8 Minutes

21 Kettlebell Swings (53/35)
14 Abmat Sit-ups
21 Air Squats
14 Push-ups


For Time (cap 35)

“Jump Town”

1 Round:
800 Meter Run
80 Double-Unders
21 Hang Power Cleans (135/95)

Directly into… 
2 Rounds:
400m Run
40 Double-Unders
15 Hang Power Cleans

Directly into… 
3 Rounds:
200m Run
20 Double-Unders
9 Hang Power Cleans



No scores to record today – just come in and get better!


A.  Rope Climb Practice (1-2)

B. 3 Power Cleans 3 Front Squats 3 Push Jerks (115/75)

C. 12 Toes through Rings

D.  12 Kettlebell Swings (53/35)


In exactly 9 Minutes Build to a moderately heavy 

2 Rep Push Press


4 Rounds with no rest between movements

1 Minute Assault Bike Calories

1 Minute Burpee Box Jump Overs (24/20)

1 Minute Alternating Dumbbell Clean and Jerks (50/35)

1 Minute of Rest

score = total reps + calories over the 4 rounds


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