(215) 291-2968 Tuesday - Aug 04, 2015
  • WOD 080215: Sundays are over our head?

    WOD 080215: Sundays are over our head?

    CrossFit Novem: Strength: Overhead Squat Warm Up Sets: 3 Reps w/ Bar 3 x @ 50% 3 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: 5 RFT: 5 STO (95/65#) 10 Back Squats (with the same barbell) 30 Double Unders Novem BootCamp: WOD 1: For

  • WOD 080115: August First Already?!?!

    WOD 080115: August First Already?!?!

    CrossFit Novem: Teams of Two 20 Minute AMRAP 20 KB Swings (24/16kg) 20 Wall Ball Shots (20/14#) 10 Ft. 20 Hang Power Cleans (135/95) *one person work on AMRAP, one person runs 200 meters. Switch in the runner for someone working. Novem BootCamp: WOD 1: Teams of Two 12 Min AMRAP 20 DB Snatch 20 Box

  • WOD 073115: Lesha loves Fran!

    WOD 073115: Lesha loves Fran!

    CrossFit Novem: Strength: Front Squat Warm Up Sets: 3 Reps w/ Bar 3 x @ 50% 3 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: 12 Minute AMRAP: Thrusters (95/65#) Strict Pull Ups *laddering up by 3’s Novem BootCamp: WOD 1: 10-20-30 KB Clean and

  • WOD 073015: Zeus and Chippers

    WOD 073015: Zeus and Chippers

    CrossFit Novem: Conditioning: “Zeus” 3RFT: 30 Wall ball shots, 20 pound ball 30 Sumo deadlift high-pull, 75/55 30 Box jumps, 20″ box 30 Push press, 75/55 30 calorie Row 30 Push-ups 10 Body weight Back squat Novem BootCamp: WOD 1: 16 Min EMOM A: 10 Cal Row B: 10 Step Ups + Back Lunge (1,2,3…)

  • WOD 072915: Circuit City!

    WOD 072915: Circuit City!

    CrossFit Novem: Strength: Push Jerk Warm Up Sets: 3 Reps w/ Bar 3 x @ 50% 3 x @ 55% Work Sets: 3 x @ 70% 3 x @ 75% 3+ x @ 80% Conditioning: 6 Minute AMRAP: 400 Meter Row or Run 10 Ring Dips – 2 Minutes Rest – 6 Minute AMRAP: 400

  • WOD 072815: Mister Misters Save The Day!

    WOD 072815: Mister Misters Save The Day!

    CrossFit Novem: Strength: Snatch Complex 5 Sets 1 High Hang Snatch + 1 Hang Snatch + 1 OHS *Working Up on Weight Conditioning: 4 RFT: 400 Meter Run 10 Hang Power Snatches (95/65#) 15 Burpee Box Jumps (24/20”) Novem BootCamp: WOD 1: 12 Min Infinity Ladder by 3s Shoulder Touches (1,1,2,2,3,3…) V Ups Jump Squats

  • WOD 072715: How many Handstand Push Ups?…

    WOD 072715: How many Handstand Push Ups?…

    CrossFit Novem: Strength: Back Squat 5 @ 50% 5 @ 55% 3 @ 70% 3 @ 75% 3+ @ 80% Conditioning: 10 Minute AMRAP 50 Double Unders 10 Handstand Push UPs Novem BootCamp: WOD 1: 5 Rounds For Time 20 Wall Ball Shots 20 Ring Rows 20 Sit Ups Cash Out: Alternating Tabata Mountain Climbers

  • WOD 072615: Climbing towards Monday!

    WOD 072615: Climbing towards Monday!

    CrossFit Novem: Strength: Push Press Warm up sets: 5 Reps w/ Bar 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5+ x @ 75% Conditioning: For Time 3 Rope Climbs 100 Double Unders 200m Run 2 Rope Climbs 75 Double Unders 400m Run 1 Rope

  • WOD 072415: Super Sets Bro

    WOD 072415: Super Sets Bro

    CrossFit Novem: Strength: Super Setting Between: Single Leg Lunge on Bench 5×10 (1,2,3..) (Up on Weight Every Set Using 2 KBs or 2 DB) Rest 60 Sec Strict Tempo Pullups 4×5 Tempo Count: 2 Count Up/ 3 Hold at Top / 2 Count Down 60 Sec Rest  Conditioning: 12 Minute AMRAP 10 Box Jump Overs

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo