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:

“Helen Meets Grace”

With a partner

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

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  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!!

Labor Day Friends and Family Event

On Monday September 2nd, we’ll be hosting our Labor Day Friends and Family Event, and all are welcome to attend. We do this every season and if you missed it back on July 4th check out this video!

Come be a part of the action doors open 9:00am, and our Hero Workout will begin at 10:00am.  As always stick around for backyard games and a cookout starting at 11:00am.


Good Luck Coach Brian

You may have noticed that we’ve seen a lot less of Coach Brian around the gym.  He’s been going through a transition in his career and while we wish his next move would have kept him closer to Conshohocken, we’re beyond excited for this guy!  From the time he (and Kelly) came to us, he’s been pushing the limits of our members and bringing a lot of new ideas to Thermal.   As a coach, Brian brought 100% to each class and taught us the importance movement quality over intensity.  If members had a technical question they usually went to Brian and they always came back with an improved understanding of what they were seeking.  We’ll miss his intensity, his knowledge of sports and the words “hollow body position” will certainly echo a little less frequently within the walls of Thermal.  If you see Brian over the next week or so, please thank him and give him a high five, our gym is a better place because he was around.

Good luck on your new adventure, Brian.  You’ll bring great things, both personally, and professionally wherever you land.

Thank you

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


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