(215) 291-2968 Sunday - Sep 21, 2014
  • WOD 092014: Palmer Park Prancercise!!

    WOD 092014: Palmer Park Prancercise!!

    Crossfit Novem 300 Meter Run (with plate switch as needed – 1 per team) (45/25#)- Howard St. 60 Box Jumps (24/20”) at Howard 300 Meter Run – Palmer Park 60 Partner Sit Ups (with slam balls) 250 Meter Partner Carry Run – around park square (switch as needed) 60 Partner Burpees (high 5 instead of

  • WOD 091814: Running, Burping, Swinging…

    WOD 091814: Running, Burping, Swinging…

    Crossfit Novem Push Press 8@75% 6@80% 4@85% 3@90% 4 RFT: 400 Meter Run 25 Burpees 15 KB Swings (24/16kg) Novem Bootcamp 15min Infinity Ladder Start @ 3reps. Each round add 3 reps. Box Jumps DB Push Press Plank K2E (1,1,2,2…) 15min AMRAP 10 Cal Row 10 Wall Balls 10 Bird Dog Pushups Novem Barbell Snatch

  • WOD 091614: Racks and Rings

    WOD 091614: Racks and Rings

    Crossfit Novem Front Squats 8@75% 6@80% 4@85% 3@90% 12 Minute AMRAP 3 Ring Dips 3 Hang Squat Clean (115/80#) *Laddering up by 3’s per round. Novem Bootcamp 2min Max Effort Burpees -then- 4 rounds 10 Dung Beetles 10 Goblet Squats 10 Wall Balls -then- 2min max efforts singles/doubles Tabata Cashout 8rounds, 20sec on 10sec off

  • WOD 091514: Kelly!

    WOD 091514: Kelly!

    Crossfit Novem “Kelly” 5 RFT 400m Run 30 Wall Balls (20/14) @10ft 30 Box Jumps (24/20) Novem Bootcamp 10min EMOM Buy In: 1 Man Maker Rest of Minute: OHWL 10min EMOM Buy In: 1 Man Maker Rest of Minute: OHWL Novem Barbell Push press – work up to HS (2)Snatch Pull + (1) HangSn –

  • WOD 091414: WHOA!! Double Rainbow!!!

    WOD 091414: WHOA!! Double Rainbow!!!

    Crossfit Novem Strict Press 8@75% 6@80% 4@85% 3@90% 20min AMRAP 5 Double Wall Balls (20/14) @ 10ft 10 Ring Rows 15 KB Swings Novem Bootcamp 5 Rounds 10 Goblet Squats 10 Pushups 250m Run 12min AMRAP 50 Foot Backward Lunge Walk 15 Air Squats 15 Russian Swings Novem Barbell Back Squat 5×2 @70% Snatch HS

  • Half Way Through Sober September!

    Half Way Through Sober September!

        Here we are deep in the throws of a month without alcohol! This is a friendly reminder on why we started and why we’ll continue!   1 gram of alcohol has 7 calories A good estimate for 1 shot of alcohol = 100 calories Of course it all depends on how much sugar,

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