(215) 291-2968 Monday - Oct 16, 2017
  • WOD 101517: Clean Everything On Sunday

    WOD 101517: Clean Everything On Sunday

    CrossFit: Strength: 9 Minute EMOM Rds1,2,3: 1 Hang Squat Clean +1 Squat Clean @65% Rds4,5,6 1 Hang Squat Clean +1 Squat Clean @70% Rds7,8,9 1 Hang Squat Clean +1 Squat Clean @75% Conditioning: 3 RFT 600m Run 12 Deadlifts (185/125) 21 Box Jumps (24/20) RX+ 3 RFT 600m Run 12 Deadlifts (225/155) 21 Box Jumps

  • WOD 101417: Smells Like Team Spirit…

    WOD 101417: Smells Like Team Spirit…

    CrossFit: 20 Minute AMRAP Teams of 2 4 Min AMRAP ME Wallballs (20/14) @ 10ft 4 Minute AMRAP ME Pushups 4 Minute AMRAP ME Strict Pullups 4 MInute AMRAP ME Thrusters (95/65) 4 MInute AMRAP ME Cal Bike 1 Minute Rest Between Each AMRAP 1 Person Works one Person Rest Switch Every 10 Reps BootCamp:

  • WOD 101317: Friday The 13th $13 Tacos…

    WOD 101317: Friday The 13th $13 Tacos…

    CrossFit: Strength: 5 Minute Snatch Warmup 9 Minute EMOM Rds1,2,3: 1 Squat Snatch+1OHS @ 65% Rds4,5,6 1 Squat Snatch+OHS @70% Rds7,8,9 1 Squat Snatch+OHS @75% Conditioning: 10 Minute AMRAP 10 OHS (95/65) 10 Strict Pullups 200m Run RX+ 10 Minute AMRAP 10 OHS (135/95) 10 Strict C2B Pullup 200m Run Hybrid: WOD 1: 9 Minute

  • WOD 101217: I Dip , You Dip, We Dip…

    WOD 101217: I Dip , You Dip, We Dip…

    CrossFit: Strength: Super Set A) Back Squats 2×5@60-65% 2×5@70% 5@75% B) ME Ring Dips 5 Sets for max Reps Conditioning: 4 RDs 3 Minute Rounds 20/15 Cal Row/Bike 15 Burpees ME Push Press (95/65) (with remaining time) No Rest in Between Rounds RX+ 4 RDs 3 Minute Rounds 20/15 Cal Row/Bike 15 Burpees (6″ Target)

  • WOD 101117: Abs, Abs, Abs, Abs, Abs

    WOD 101117: Abs, Abs, Abs, Abs, Abs

    CrossFit: Strength: 5 minutes Group Clean warmup 5 RFT 200m Run 30 Double Unders 9 Hang Squat Cleans (95/65) Cashout: NOT FOR TIME 21-18-15-12-9 Weight Situps and Press (25/15) V-Ups RX+ 5 RFT 200m Run 30 UB Double Unders 9 Hang Squat Cleans (115/80) Hybrid: WOD 1: Use 1 Kb with CrossFit classes WOD 2:

  • WOD 101017: Pace Is King…

    WOD 101017: Pace Is King…

    CrossFit: Strength: Pausing Overhead Squats 5-5-3-3-1-1 Work up to a heavy single (Not a max out day for this really focus on ROM) Conditioning: 18 Minute AMRAP 18 Cal Row / 13 Cal AD 15 Wallballs (20/14) @10ft 12 DB Snatches (50/35) 9 Toes to Bar RX+ 18 Minute AMRAP 18 Cal Row / Cal

  • WOD 100917: Setting The Bar

    WOD 100917: Setting The Bar

    CrossFit: Skill Strength: 4 Rounds HSPU and HS Walk Skill Rd 1 and Rd 3 A) 5 Wall Facing Strict HSPU (Sub 5 Box Facing Strict HSPUs) (if no box then Pike HSPUs) B) 50ft Seal Walks (with Sliders) Rd 2 and Rd 4 A) 10 Seated Arnold Press AHAP B) Max BB OH Press

  • WOD 100817: Sunday Mugday

    WOD 100817: Sunday Mugday

    CrossFit: Strength: Snatch Warmup 5 Minutes 1) 6 Minute Snatch EMOM Hang Power Snatch + 1 Power Snatch (75% of 1RM) 90 Sec Rest Between 1 and 2 2) 6 Minute OHS EMOM 1 Pause at Bottom OHS + 1 OHS (Same weight as above) Conditioning: FOR Time 2rds 21 Cal Bike 21 Burpees 6′

  • WOD 100717: HAPPY ANNIVERSARY NOVEM!!!!

    WOD 100717: HAPPY ANNIVERSARY NOVEM!!!!

    HAPPY ANNIVERSARY NOVEM!!!! 10 Minute AMRAP 6 Squat Snatches (135/95) Dumbbells (35/25#) 5 Burpee Box Jump Overs (24/20) 4 Wall Climbs 3 Clusters (135/95)Dumbbells (35/25#) 2 Bar Muscle Ups 100m Run *Weight to be determined by Snatches C2B Pullups / Strict Pullups / Banded

  • Novem’s Barbell Club Athlete of the Year: Lauren!

    Novem’s Barbell Club Athlete of the Year: Lauren!

    In honor of Novem’s sixth birthday, we are pleased to announce our current Barbell Club Athlete of the Year! As you know, we have selected an Athlete of the Month every month since we opened our doors. Each athlete that we have selected has been chosen based on their accomplishments, their dedication, and their ability

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