(215) 291-2968 Tuesday - Apr 21, 2015
  • WOD 041915: GTO Sunday

    WOD 041915: GTO Sunday

    CROSSFIT NOVEM Push Press Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% For Time 27 Pull Ups 10 GTOH (115/75#) 21 Pull Ups 10 GTOH (125/85#) 15 Pull Ups 10 GTOH (135/95#) 9 Pull Ups   NOVEM BARBELL

  • WOD 041815: Saturday Partner Clean Total

    WOD 041815: Saturday Partner Clean Total

    CROSSFIT NOVEM 10 Minute Clean EMOM Partner 1 + Partner 2 1 Full Squat Clean (each) Score is heaviest combined total. You can add weight every round. Lightest lift should go first. You can deload for the next minute. “Partner Mind Eraser” AMRAP 20 – Relay Style 7 Power Cleans, (135/95#) 7 T2B 200m Run

  • Personal Nutrition Assessment & Meal Plans!

    Personal Nutrition Assessment & Meal Plans!

          Week One ·         Nutrition assessment·         One-on-one meeting with dietitian ·         Diet history review ·         Recipe challenge     Week Two ·         Receive breakdown of calorie and macronutrient needs·         Comparison of current intake to suggested ·         Receive 4 weeks of meal plans ·         Recipe challenge     Week Three ·         Recipe challenge·         Weekly

  • WOD 041715: Fitness Friday is Here!

    WOD 041715: Fitness Friday is Here!

    CROSSFIT NOVEM Front Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% 10 Minute Infinity Ladder by 5’s 5 KB Swings (24/16) 5 Burpees *200m Run after each round   NOVEM BOOTCAMP 5 Min AMRAP 5 Diamond/Close Grip

  • WOD 041415: Snatch Work All Day All Night

    WOD 041415: Snatch Work All Day All Night

    CROSSFIT NOVEM Snatch 20 Minute to work up to a 1 RM. Beginners: 10 sets of 3 Hang Power Snatches 8 Minute AMRAP 3 Power Snatch (135/95) 10 OHWL (45/25) (1,2,3…)   NOVEM BARBELL Snatch – 2@70,2@75,1@80, 3×1@85 C&J – 2@70,2@75,1@80,1@85 Sn Pull 2 @ 90 , 2 @ 95% , 2 @ 100%  

  • WOD 041315: Clusters

    WOD 041315: Clusters

    CROSSFIT NOVEM Back Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% 4 RFT 200m Run 5 Clusters (135/95) 10 Strict Pullups *20 Minute Cut Off   NOVEM BARBELL muscle snatch 4 x 3 @ 35-40% Snatch Pull

  • WOD 041215: Working on them Skilz!

    WOD 041215: Working on them Skilz!

    CROSSFIT NOVEM 10 Minutes Skill Du Jour: Pull Ups 3 x 5 Ring Dips 3 x 5 Ring Pull Ups 3 x 5 Muslce Up Transitions (ring or bar) 12 Minute AMRAP: 3 Muscle Ups (Ring or Bar) 9 Racked Lunges (95/65#) 12 Box Jumps (24/20”)   NOVEM BARBELL Front Squat – max! beat old

  • WOD 041115: Fitness and Neighborhood Cleanup!

    WOD 041115: Fitness and Neighborhood Cleanup!

    CROSSFIT NOVEM Teams of 2 – 3 Rounds 1 minute at each Station Counting TOTAL REPS – partners switch as needed. Round 1 “Rest” = Singles Unders (don’t count) Round 2 “Rest” = Plank Holds (don’t count) * Kettle Bell Swings (24/16kg) * Thrusters (95/65#) * Burpee Box Jumps (24/20″) * Wall Ball Shots (20/14#)

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